Lifting, strength training and resistance workouts all refer to the same thing. Lifting weights is recommended by the American College of Sports Medicine as part of a well-rounded fitness program. It can help decrease your body fat for weight control, and boost your metabolism by increasing the amount of muscle tissue on your body. Understanding the principles of lifting workout programs can help you reach your goals. Consult your doctor before beginning any new exercise regimen.
General Health Recommendations
For the average person who just wants to improve her overall health and fitness, the ACSM recommends resistance training two to three days per week, with 48 hours' recovery between exercise sessions. One set of eight to 12 repetitions is adequate for improvement. Perform at least one exercise for each major muscle group and choose a weight that makes it challenging for you to complete the repetitions, but with which you are still able to maintain proper technique.
Specific Recommendations
Different repetition ranges and sets can produce more specific results, the National Strength and Conditioning Association explains. If you want to build your strength, perform two to six sets per exercise, for no more than six repetitions per set. To focus on power, perform three to five sets, with a range of one to five repetitions. Hypertrophy, or increasing muscle size, demands six to 12 repetitions for three to six sets. Improving muscle endurance requires you to perform at least 12 repetitions for two to three sets.
Methods of Lifting Workout Programs
Your specific resistance-training goals and time available will dictate how many times per week you exercise and how you split up your training. Beginners or those focusing on endurance can do full-body lifting programs two to three days per week. For strength, power and hypertrophy, you may need to separate into upper- and lower-body workouts, performing each twice a week to allow a longer recovery period. Bodybuilders typically separate their workouts into specific muscle groups. They work two to three muscle groups per day, perform multiple exercises for one muscle group, and only work them one day per week, the NSCA explains.
Overload Principle
Your lifting program will plateau if you do not incorporate the overload principle into your workout program. This means that you need to perform exercises at a greater intensity or load than you would normally encounter. Once you know what your goal is, this requires you to choose a weight that challenges you within your repetition range. You need to increase the load as it becomes easier, the NSCA instructs, to keep stimulating your muscle tissue to adapt and change. Without overload your program becomes stagnant.
Periodization
Periodization is another important component of your lifting workout program. The NSCA defines periodization as the pre-planned manipulation of training specificity, load and volume to prevent plateau and promote long-term improvement. Your body becomes accustomed to your workout. Periodically, you will need to change the exercises you perform, how much weight you lift and the number of sets and repetitions. This will also help prevent over-training and boredom. Change your workouts at least every eight to 12 weeks, trainer Tudor Bompa writes in his book "Periodization Training for Sports."
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Periodization Training for Sports"; Tudor O. Bompa, Ph.D.; 1999
Member Comments