Weight training is an excellent form of exercise used to increase muscle strength, improve muscle tone, improve metabolic rate and prevent osteoporosis. A fitting environment for a beginning weightlifting routine involves a gym or community center that maintains a set of total-body workout machines. Machines are ideal for beginners because the exercise movement is guided and the body is properly aligned during the movement. Beginner training frequency, sets and reps include two to three days per week of total body exercises involving two to three sets of 10 to 15 repetitions per exercise.
Step 1
The chest-press machine involves the muscles of the chest, shoulders and triceps. Ideal chest exercises are completed in the seated-chair position. The machine includes back support and an adjustable bottom seat for keeping the handles at the chest level. Keep elbows parallel to the floor during the movement, exhaling on the pushing motion and inhaling during return to the start position.
Step 2
The seated-row machine involves the muscles of the back, rear shoulders--and secondarily--the biceps. This machine allows for upper-body support by providing an upper-body seat, which the exercise enthusiast can slightly adjust to ensure spinal alignment. Grab the handles and keep your arms to the side, completing the rowing motion by pulling the handles, squeezing the shoulder blades together and exhaling. Inhale during the return to the start position.
Step 3
This shoulder-press machine works the shoulders and triceps. Often performed in the seated position with back support, the exerciser should prevent her elbows from swaying outward from the body during the movement. Exhale during the pushing-upward motion of the exercise and inhale upon return to the starting position.
Step 4
The leg-press machine involves the muscles of the lower body including the quadriceps, hamstrings, glutes and calves. In preventing unnecessary pressure and possible injury to the knees, ensure that the knees do not drift past the toes and that the hips do not lift up during the exercise movement. Proper breathing techniques include inhaling when bending the knees into the squat position and exhaling during the pushing up back to start position.
Step 5
Abdominal crunches involve the abdominal muscles and can be done on a machine or on the floor. While contracting the abdominals, lift the shoulders off the floor and exhale. Inhale when returning to the start position. Keep the back flat during the exercise and the chin and spine neutral for proper form and injury prevention.
Tips and Warnings
- A common concern for women is that weight training may lead to large muscles and an unfeminine look. However, Tom Venuto, author of "Burn the Fat, Feed the Muscle," puts this misconception to rest by reassuring the reader about the difficult challenge in building lean muscle overnight. Additionally, the participant is in complete control of changing the weight or repetitions based on their desired appearance. Each total body workout should last approximately 30 to 45 minutes and will be conducted on non-consecutive days. Workout progression and changing of frequency, intensity, time, and type of exercise, known as the FITT principle, should be considered every four to eight weeks. Upon mastering beginner routines, advancement involves split routines that divide muscle groups into two to three body parts per workout.
- Ensure the weight adjustment chosen for each machine is not too heavy or light. Exercises should be completed with the last two to four repetitions feeling difficult or challenging to complete while maintaining proper form. Rest one to two minutes between each exercise for muscular energy recovery. To prevent excessive soreness, avoid completing more than two exercises per body part when first learning to exercise with weights.
Things You'll Need
- Fitness center
- Resistance training machines
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