Weight lifting is practiced by people at many levels, from the elderly to elite athletes. Regular weight training is recommended by the Mayo Clinic because it can positively affect strength, lean body mass and metabolism.
Features
To be successful, a weight training program must take several factors into consideration. A successful weight training program must be progressive. Over the course of the program the difficulty must be increased either by adding more resistance (weight) or work (repetitions). This is referred to as progressive resistance. If the resistance used is not a challenge to the exerciser's strength level, it will not be enough to initiate progress. A weight training program must provide variation. If repeatedly given the same stimulus (exercises), the neuromuscular system adapts and is no longer able to make strength gains. A weight training program must allow enough time for muscle recovery.
History
The history of weight lifting goes as far back as sport itself--according to ancient Greek folklore, Olympic wrestler Milo of Kroton built superhuman strength by picking up the same calf every day. As the calf grew into a bull, Milo grew bigger and stronger to accommodate the increased load. While this story is generally considered to be a fable, it shows that humans have understood the basic concept of progressive resistance training for thousands of years.
Types
There are numerous types of weight training programs to accommodate different goals. Olympic weight lifting and powerlifting programs are designed to increase the athlete's strength in competitive lifts. Weights used are very heavy with low repetitions. Bodybuilding programs are used to increase muscle size, definition and symmetry, with less emphasis on strength. Bodybuilding programs typically focus on lots of sets and repetitions with moderate weights. Functional training, which is recommended by the American Council on Exercise for most exercisers and athletes, uses moderate weights, with exercises that challenge balance, coordination and stability.
Misconceptions
Weight training has often been avoided based on unrealistic fears about its effects. A common misconception about weight training is that it makes people bulky or musclebound. While certain driven athletes will use weight training to build as much muscle as possible, those who casually engage in weight training will not grow enormous, bulky muscles. Most people who lift weights experience moderate increases in size and strength, with improvements in metabolism.
Warning
While weight training offers positive changes to your body, consult your doctor before engaging in any sort of exercise program. If you have never lifted weights before, consult a fitness expert before beginning a weight training program.
References
- "Essentials of Strength Training and Conditioning, 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier
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