Weight training challenges the muscles by forcing them to adapt to the load of a selected weight. This type of exercise has become popular because of benefits such as better posture, reduced risk of injury, better body composition, improved appearance and increased strength. The appropriate program depends on an individual's goals, current training status and health history.
Basics
The load is simply how much weight is assigned to the particular exercise. A repetition is how many times a selected exercise is performed. Sets are groupings of repetitions. A rest period is the recovery time between the sets.
Because the load greatly influences the number of repetitions you can perform, determining your actual repetition maximum, or 1RM, will help you determine the appropriate weight to use. One way to find your 1RM is to determine your 10RM and calculate the 1RM from a chart. The 10RM is the amount of weight necessary to elicit muscle failure with 10 repetitions.
Types
After determining the repetition max, you should select the appropriate number of repetitions and sets according to your weight-training goals. Training for muscle strength usually requires less than six repetitions, with a range of two to six sets. Power training usually requires a lighter load than strength training and is based on a single effort of one or two repetitions or a multiple effort with three to five sets. Hypertrophy, or increased muscle size, training requires six to 12 repetitions and three to six sets. Musculature endurance focuses on numerous repetitions, commonly greater than 12, with two to three sets.
Progressive Overload
Your body will adapt to the exercise, so you'll need to change program to continue progressing toward your goal. The National Strength and Conditioning Association recommends the "2-for-2 rule": If you're able to perform two or more repetitions over the repetition goal, it's time to increase the weight.
Exercise Sequence
Exercises that use large muscle groups, such as the legs, chest and back, should be performed before those that involve small muscle groups. Complete multiple-joint exercises, such as squats or chest presses, before single-joint exercises, such as the bicep curl.
Considerations
Weight-training exercises should be performed at least two days a week for beginners, three days a week for intermediate training and four or five days a week for advanced training. Always breathe throughout the exercise, exhaling during the first movement and inhaling during the second movement. If you're new to weightlifting, make sure the exercise is safe and that you're performing it correctly; ask a personal trainer to correct any postural or movement defects.
References
- ExRx.net: Weight Training Guidelines
- "Essentials of Strength Training and Conditioning: National Strength and Conditioning Association"; Thomas Baechle and Roger Earle; 2000
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