Lifting Weights And Routine Exercises

Proper weight training improves muscular strength, enhances your ability to concentrate, improves body composition, raises your resting metabolism and burns calories. To progress, however, you must use an appropriate training routine. Choose the right exercises, rest at appropriate times and steadily increase the resistance used in your workouts.

Exercises

To avoid a lopsided look, equally train every major muscle group: arms, shoulders, chest, abdomen, back and legs. For rapid gains in muscle mass, select exercises that require heavy weights, because these exercises train large muscles; for example, choose the military press over dumbbell flyes. Deadlifts and bench presses are also effective heavy training exercises. Do not use a weight so heavy that you have to jerk it to complete a repetition; instead, raise and lower the weight slowly and smoothly, advises MayoClinic.com.

Repetitions, Sets and Exercises

When you raise and lower a weight one time, you have completed one repetition. Choose weights that allow you to complete five to 12 repetitions before exhaustion, advises the National Strength and Conditioning Association. When you have performed as many repetitions as you can, you have completed one set. Aim to complete two or three sets per exercise before moving on to the next exercise, resting for 1 to 3 minutes between sets. Beginners usually complete eight to 10 exercises per workout, focusing on all major muscle groups every workout.

Weekly Routine

If you are a novice, plan to work out two or three days per week. Never work out two days in a row. Pay attention to your body; although sore muscles are a sign of a good workout, you are working out too much or two often if you feel constantly sore. Every time you reach 12 repetitions per set, add weight until you can perform only five to eight repetitions at the new weight.

Advanced Workouts

If you have trained diligently for a few months and have made solid, visible gains in muscle mass, you may be ready to proceed to circuit training. Circuit training involves training four to six days per week, according to the National Strength and Conditioning Association. Increase the number of exercises you use to train each body part and focus on one or two body parts at each workout -- legs on Mondays, for example, and chest on Tuesdays.