Regular weight training offers a number of health and fitness benefits including stronger muscles, increased bone density and improved joint mobility. There are various ways to arrange your weight training workouts including split routines, where different muscle groups are exercised on different days, and full body workouts that are repeated two or three times per week. More advanced exercisers tend to favor split routines, while full body workouts are better suited to beginner exercisers or anyone with limited training time.
Warm Up
Warming up is an essential part of any workout. A good warm up, lasting five to ten minutes, will prepare your body and mind for the coming exercise session and may also reduce your chances of suffering an injury. Start your warm up with some light cardio such as jogging, rowing or cycling. Increase the intensity gradually over three to five minutes so that, on completion, you are slightly out of breath. Conclude your warm up with some dynamic stretching and mobility exercises such as shallow squats, shoulder circles and waist twists.
Main Session
The best exercises for a whole body workout are compound exercises. These work multiple muscle groups at the same time. This means that you can exercise your entire body in eight exercises. Perform two to four sets of 12 to 15 repetitions of the following exercises, resting 60 seconds between sets: Leg press, bench press, seated rows, lunges, shoulder press, lat pull downs, triceps push downs and biceps curl. For a more cardiovascularly demanding workout, perform the exercises as a non-stop circuit.
Core Training
Once your main session is complete, the only muscles remaining are those of your core or midsection. Many of the main session exercises use these muscles indirectly but some targeted exercise for this area of your body can enhance spinal health and may, with the appropriate dietary interventions, help you to develop a flat, lean stomach. Perform two to four sets of planks, 45 degree back extensions and cable Russian twists. These three exercises ensure that all of the major muscles of your core receive equal attention.
Cool Down
Once you have completed your core training, it is time to return your body to its pre-exercise state. This is achieved by performing some light cardio. Select a low impact activity such as cycling or rowing. Start out at a moderate pace and then, over three to five minutes, gradually reduce the intensity. Once you have completed your cardio and your breathing and heart rate have returned to normal, stretch all of your major muscles for 15 to 30 seconds each. This will help prevent post-exercise muscle soreness and stop your muscles becoming short and tight.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Designing Resistance Training Programs"; Steven Fleck, et al.; 2003
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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