Weight training is an essential part of a good workout. Weight training adds muscle tone and strength to the exerciser. For people trying to lose weight, the muscle added to the body frame increases the amount of calories burned even during inactive times. When using weights in the gym, it's important to get a well-rounded workout to increase muscle in all areas of the body.
Arms
The three main muscle groups targeted in the arms are the deltoids, triceps and biceps. Biceps are strengthened by using dumbells or a bar. Hold the weight bar horizontally in front. Lift the weight upward, bending the elbow. Triceps are worked by pushing weights away from the body. Holding a weight behind the head, lift it upward over the head. Finally, deltoid exercises are similar to tricep workouts, except the weights are lifted above the shoulder. The exerciser should do three sets of 10 to 15 repetitions. If less weight is used, more repetitions should be done. Increase the weight as the repetitions get easier each day.
Abdominals
The best way to harden abs is with crunches and sit-ups. Even though some workout plans promise exercisers the ability to increase muscle and burn belly fat, these ab exercises should be coupled with cardio workouts to decrease body fat. The problem most exercisers have is with proper form when doing ab crunches. The exerciser needs to focus on using the ab muscles to lift the torso off of the ground. The resistance from gravity builds the muscles in the stomach. Lift the feet off of the ground to work the upper and lower portion of the abdomen. These exercises can also incorporate weights. Using an ab bench, hold weights behind the head or between the feet to increase the amount of resistance during crunches.
Legs
The thighs, buttocks and quadriceps are the areas of the legs targeted for weight training. To work the thighs and buttocks, hold free weights while doing squats. Place your feet shoulder width apart. Bend at the knees and bring the body down so that the upper legs are parallel to the floor. Leg curls are the other form of weight workout that some body builders use to warm up the legs and build quadriceps. This exercise requires a machine. Sit in the chair and place feet behind the machine's leg bar. After adjusting the weight, lift the bar upward. Do this exercise for 20 repetitions for three sets.
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