Weightlifting entails any kind of exercise that uses resistance to build and tone your muscles. It can include free weights, resistance pulley machines or using your body weight for the resistance. The best weightlifting program is one that you enjoy and doesn't interfere with any medical conditions or treatments you may be undergoing.
Technique
No matter which form of strengthening exercises you choose, you must follow proper techniques to get the most out of the workout and prevent injuries. Proper form includes lifting heavy weights with your legs and arms to avoid pulling back muscles out. The best weightlifting techniques require you to engage your core muscles to move against the resistance, leading to back protection, overall toning and strength.
Safety
You shouldn't lift any more weight than your body is ready for. According to the Mayo Clinic, you can tell if you're using the proper amount of weight if you can perform 12 to 15 repetitions before tiring your muscles. Once the set becomes effortless, only then should you increase the amount of weight you lift. Then you should gradually add additional weight. The best weightlifting program also includes sufficient healing time for your muscles. You should give each muscle group a full day in which to recover. For example, you might do upper body resistance training three days a week and lower body strengthening routines on the opposite days.
Benefits
Both free weights and resistance pulley machines can provide significant muscle toning benefits. Free weights typically require you to engage more muscle groups during a routine, which gives your body a more complete workout. They are inexpensive and provide an effective resource for at-home weightlifting. Additionally, free weights more closely match your everyday movements, leading to more effective workouts. Resistance machines provide stability automatically, leading to fewer risks of injury. They ensure proper technique and can more effectively target specific muscle groups.
Drawbacks
It's easier to cheat when using free weights because you can use the momentum created by the weight to take away some of the resistance during a lift. They require more core stabilization, that when ignored, can lead to injury. It is difficult to more precisely target specific muscle groups with free weights. On the other hand, according to the American Council on Exercise, because you closely target specific muscles with machines, you don't get the benefit of a full-body core workout. Resistance machines can take up a lot of room and are not as easily accommodating for home workouts. They also can be difficult for very tall or short people to use because they are designed for average-sized people. At the same time, exercise machines are ideal for beginners just starting a weightlifting program.
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