WEIGHT LIFTING WORKOUTS...how much weight, how many sets, and how many repetitionsWeight lifting workouts do not have to be overly complicated in order to get stronger lifting weights. There are a few basic rules that are important to remember when it comes to lifting weights. First of all, it's very important to have a rest day after every lifting day. Weight lifting and stressing muscles will result in old muscle tissue being destroyed and new tissue replacing it. This is exactly why it's important to allow time for muscles to recover and re-build. Secondly, it is not in a person's best interest to lift weights that are too challenging and simply too heavy for them. This does not allow for proper technique of each individual exercise. Ideally, three sets of 10-12 repetitions that can be handled well into the third set is what one should aim for. If you can get through the first two sets, but can't finish the third, then that's about the perfect weight. over time you will be able to finish all three sets and that's when a small amount of weight should be added to the workout. On the other hand, if the three sets can be done far too easily, chances are you are not using enough weight. The specific exercises you do will depend on what you hope to accomplish from your weight lifting workouts. For a full body workout a good balance of arm, shoulder, leg, and back exercises would be perfect. Most fitness centers will help you build a weight lifting strategy that will suit your needs. They may even have introductory courses for beginners. If you are new to the weight room it would be a wise move to take one of these classes and have an expert explain the best exercises and the proper technique. They will also help you structure proper weight lifting workouts that will meet your goals and at the same time allow you time to ease into weight lifting and get a feel for it. It's important to avoid piling on too much weight in your initial weight lifting workouts.
Sometimes people who are new to the weight room feel a bit self-conscious because they are not lifting as much weight as everyone else. This can be a recipe for injury and it's best to control the urge to lift too much too soon and increase the amount of weight gradually as you get stronger. I've always felt that if a triathlete only had time to do one exercise, that "squats" would be the perfect choice. A comprehensive squat workout three times a week will do wonders for a triathletes running and biking and will also help in that crucial transition from the bike to the run.
Weight Lifting Workouts Page Back To Weight Training Routines
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