Weight training is an excellent way for you to firm up your body and lose those final pounds. Regular resistance training does not require large volumes of time. It does demand that you are familiar with program design; repetitions, sets, and tempo; and appropriate exercises for the core, upper body and lower body.
Program Design
According to the Mayo Clinic, two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people. Within a few weeks of consistent resistance training, you will notice increases in your strength, endurance, stamina and body tone. It is important to plan your strength training program to ensure you are completing a safe and effective program that will enhance your physique. Include elements in your program such as the number of repetitions, sets, tempo and specific muscle group exercises. Creating a journal to track your progress is highly beneficial.
Repetitions, Sets and Tempo
Important elements in your program design include how many times you will complete a resistance training exercise and how fast you will move through the exercise. Repetitions are the one complete movement of an exercise. An example would be the completion of one full up and down movement of a bicep curl. You will complete 10 to 15 repetitions for each exercise. A set is a group of consecutive repetitions. Lifting the bicep curl for 10 to 15 repetitions will complete one set. In your program two to three sets for each exercise would be appropriate. Tempo refers to the speed with which you perform each repetition. A tempo of one count up on the bicep curl, hold for two counts, and lower for four counts provides a good speed for each repetition. You will complete exercises on three main areas of your body including the core, upper body and lower body.
Core Exercises
Core exercises refer to the exercises that will work the muscles in your abdomen, back and hips. It is extremely important to work muscles in this area because all other movements stem from your core. Effective core exercises to include in your program are abdominal crunches, planks and back extensions. You should complete the core exercises in your program first to avoid overly exhausting these muscles before performing your lower and upper body exercises.
Lower Body Exercises
Lower body exercises will engage the muscles in your thighs, calves and hips. Using your body weight as the resistance is an excellent, inexpensive and portable way to work your lower body. Squats, lunges, side raises of the thigh while lying on your side and calf raises on a step are solid exercises to work the entire lower body. These exercises can be done on alternate days as the upper body exercises or as part of a total body work out.
Upper Body Exercises
The upper body can also be worked using only your body weight; however, using light dumbbell weights or resistance tubing can also be beneficial. Starting with the larger muscles first, work a progression of exercises that include muscles in the chest, back and then arms. Push-ups, rows, side shoulder raises, bicep curls and tricep dips provide exercises that include all of the upper body muscles. These exercises can be done on alternate days as the lower body exercises or as part of a total body routine.
References
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier
- "NASM Essentials of Personal Fitness Training"; Michael Clark, National Academy of Sports Medicine; 2008
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