Weightlifting is the physical activity that includes performing movements while using weights as resistance. Because of the weights, your muscles become overloaded and will respond by becoming stronger or growing in size. Strength training provides numerous health benefits to those who participate in the activity consistently. These benefits include an increase in muscle and bone strength, a faster metabolism from the increased amount of lean muscle mass and increases in balance and self-confidence. Adults of all ages and abilities should incorporate weightlifting into their fitness regimens.
Basic Weightlifting Workout Program
Step 1
Lift weights three days per week. Muscles must be adequately overloaded if they’re going to adapt, become stronger and increase in size. Follow a Monday, Wednesday and Friday training schedule. This allows your muscles the 48 hours of rest in between workout sessions they need to heal.
Step 2
Complete two to four sets of eight to 12 repetitions for each exercise. Those who are interested in building muscle mass or toning up should complete two to four sets of eight to 12 repetitions.
Step 3
Perform the bench press. Lie on your back on a bench placed inside a power rack. Grip the barbell with your hands slightly wider than your shoulders. Lift the barbell off the rack and lower it to your chest. Extend your elbows and push the barbell back up until your arms are straight.
Step 4
Complete lat pull-downs. Sit down at a lat pull-down pulley machine, locking your knees under the knee pads. Place your hands on the bar above your head so that they’re on the widest possible grip pads. Lower the bar down in front of your face until it comes close to touching your clavicle. Allow your arms to extend and control the bar back up to the starting position.
Step 5
Perform the overhead press. Stand and hold a barbell with your hands placed shoulder-width apart. Place the bar so that it’s just below your chin. Extend your elbows and push the bar up toward the ceiling until your elbows are straight. Slowly lower the bar back to the starting position.
Step 6
Complete dumbbell squats. Place a dumbbell in each hand and hold them up at your shoulder. Stand with your feet shoulder-width apart or slightly wider. Bend your knees and push your butt back so that you lower down into a squat. Continue down until your thighs are parallel with the floor, then come back up to starting position.
Step 7
Complete leg extensions. Sit down at a leg extension machine and place your feet underneath the ankle pads. Raise the ankle pad by extending your knees until they come close to locking. Bend your knees slowly as you control the pad back down to starting position.
Step 8
Perform leg curls. Sit down at a leg curl machine and place your feet above the ankle pads. Lower the ankle pad by flexing your knees as far as you can. Extend your knees slowly as you control the pad back up to the starting position.
Step 9
Complete abdominal curls. Lie on your back on a mat with your knee bent at 90 degrees and your feet up off the floor. Place your hands behind your head. Curl up from the abdominals until your shoulders are off the floor. Control yourself back down to starting position.
Tips and Warnings
- It’s highly beneficial to spend a little bit of extra time warming up properly before your training sessions. Prior to lifting, complete five minutes of light cardiovascular exercise to increase your body temperature and blood flow, such as by jogging on a treadmill or riding on a stationary bike. Next, perform some light stretching. Also, warm-up sets of your exercises using submaximal weight prior to each exercise will ensure your muscles are adequately prepared.
- It’s strongly recommended that you consult your medical professional to ensure that you’re physically fit enough to embark on a new weight-training program.
Things You'll Need
- Weight equipment
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