Weight training can be used in a variety of different ways. It can be used to gain or lose weight. It can be used to tone muscles, reverse the loss of muscle mass associated with aging or to build a prize-winning physique. How you work out depends on your goals and your physical condition.
Beginner's Workout
If you are in poor physical condition or have never lifted weights before, start with a beginner's workout. Select exercises that train your chest, back, legs, arms and shoulders --- the bench press, the lat pull-down, the leg press, the biceps curl and the military press, for example. Use weight machines rather than barbells, so that you won't need to balance the weight. Select a weight for each exercise that allows you to perform 12 to 15 repetitions per exercise, and perform only one set of each exercise. A workout of as little as 20 minutes performed twice a week will be enough to yield significant benefits, according to MayoClinic.com.
NSCA Novice Workout
This workout, designed by the National Strength and Conditioning Association, is for lifters who have performed the beginner's workout for a few weeks, or for novice lifters who exercise regularly. Select 8 to 10 exercises covering all major muscle groups, mixing weight machine exercises and barbell exercises. Use heavier weights; you should be able to lift each weight 5 to 12 times per set. Instead of one set per exercise, perform two or three sets. Work out two or three days per week.
Volume Training
Volume training is designed to increase the size of your muscles, but not necessarily their strength. Use kettleballs instead of weight machines and barbells. Perform two exercises per workout, focusing on different muscle groups. Find your one-repetition maximum for each exercise, and use 60 percent of this weight. Perform 10 sets of each exercise and try to complete 5 repetitions per set. This may take several workouts. As soon as you can complete 10 sets of 5 repetitions, aim for 10 sets of 6 repetitions. Keep increasing your number of repetitions per set until you can complete 10 sets of 10 repetitions each. After you achieve this, return to a more conventional workout routine.
Split Routines
Split routines are for advanced lifters, because they allow you to work out as often as six days per week. Focus on two muscle groups each workout --- your back and your legs every Wednesday, for example. Create a schedule that allows you to work out each muscle group twice a week without working out the same muscle group two days in a row. Perform 8 to 10 exercises per workout --- four or five exercises per muscle group --- and perform two to five sets per exercise. Find your one-repetition maximum for each exercise, and use 70 to 90 percent of this weight.
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