Weightlifting refers to any form of strength training using weights, including Olympic lifting and powerlifting. Weightlifting workouts develop size and strength of the skeletal muscles using a variety of exercises. Weightlifting workouts are important parts of any training program. The best weightlifting workout will include high-intensity exercises that train various physical skills following a consistent pattern.
Components
According to Greg Glassman, founder of CrossFit, the best weightlifting workout trains 10 physical skills. These skills include cardio-respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy. To train each of these skills, the best workout combines various total body exercises to create the individual workouts. The training builds endurance, stamina, strength and flexibility, while continual practice and changes in the nervous system improve balance and accuracy. Power and speed develop with both training and practice.
Exercises
The best weightlifting workout incorporates major lifts and functional exercises, including barbell exercises, Olympic lifts and body-weight movements. Lower body exercises include deadlifts, squats and walking lunges; upper body exercises include shoulder presses and bench presses. Olympic lifts such as the clean-and-jerk and the snatch are used to develop strength, coordination and power. Body-weight exercises such as pushups and pullups develop overall flexibility and strength. Do these exercises in varied patterns to avoid falling into a predictable routine.
Intensity
For best results, a weightlifting workout should be short and intense. Start with a dynamic total body warmup and perform three to five sets of three to five repetitions on any fundamental lift such as squats or deadlifts. Then do a 10-minute circuit combining various exercises, performing as fast as possible, before finishing with two to 10 minutes of high-intensity running, rowing or biking.
Frequency
Perform weightlifting workouts five to six days per week, changing the selection of exercises and routines every week. Glassman recommends following a three-days-on and one-day-off pattern because your body should have some rest and recovery time to avoid injuries.
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