If you've been working out with weights or resistance training for a while, feel confident and competent, and are thrilled with your newfound energy, power and fitness, you may have decided that it's time to step it up a notch. Now that you've become one of the millions of Americans who weight train as part of a regular exercise routine, you need to think about what you actually hope to gain from weight training.
Determine Your Goals
Check off which of these goals apply to you:
How you train depends on which fitness goal you select.
Safety first
Don't let your new confidence trick you into a false sense of security. As you challenge yourself in new ways in your workout, you need to be more careful than ever not to hurt yourself with your own enthusiasm. Here are some notes of caution:
- Talk to your doctor and a fitness professional (if possible) before you change your routine.
- Warm up with a brief aerobic activity before you begin your workout to warm your muscles up and help prevent injury.
- Start and progress slowly.
- Wear loose-fitting clothing, not street clothes. Think about buying some weightlifting gloves to help prevent any slippage and reduce your risk of developing calluses.
- Train with a partner if possible.
A word of advice on "spotting"
A spotter is someone who is right in there motivating you when you are training and is prepared to step in to help prevent an injury. It's important to make sure a spotter knows what to do if you suddenly fail during the middle of an exercise. The National Strength and Conditioning Association (NSCA) recommends that you use a spotter when:
- a weight is heavy
- you are lifting overhead
- you are lifting over the body
- you are inexperienced with a weight or exercise
- or when you risk losing your balance (such as squatting).
Here's what the NSCA says a spotter should do:
- Pay attention. Be alert and in position to respond quickly to dangerous situations.
- Communicate effectively with the lifter; know how many reps are to be completed.
- Be aware of potentially dangerous situations associated with the exercise being performed.
- Know when and how much lifting assistance is required to complete the exercise.
Using resistance machines
Before you begin, take a few precautions:
- Check the pin, and make sure it is wedged in the weight stack properly.
- Adjust bench height, lever arm and weight for body size and ability before you attempt to lift the weight.
Getting started
Before you begin, be sure to:
- Adjust for any limitations your doctor may have recommended for you.
- Set your own fitness goals.
- Know how to take precautions against injury.
The following guidelines will help you understand better how to train. You may continue to work all of your major muscle groups you have become familiar with during regular weight training. However, now you may want to tailor your workout to achieve your stated goals. Exercise can help strengthen bones and maintain muscle tissue, decrease fatigue brought on by normal daily activities, decrease cholesterol levels, promote a healthy body weight and body composition, improve balance, coordination and body awareness, and contribute to positive body image, self-esteem and self-confidence.
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Basic Goal
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Definition
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Training Method
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Other Training Goals
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Muscular Endurance
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The ability of a muscle or muscle group to perform repeated contractions against light (submaximal) load for an extended period of time
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Use single joint and multiple joint exercises. Do 2 to 3 times a week. Rest one to two minutes in between sets.
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A well-accepted training method for beginners; promotes muscle tone; aids in injury prevention/rehabilitation; promotes good posture; promotes healthy body composition
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Building Muscle Size/Mass
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Body sculpting or body building
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Use single joint and multiple joint exercises. Beginners: 2 to 3 times/week; Intermediate: 2 to 4 times/week; Advanced: 4 to 6 times/week. Rest 1 to 3 minutes in between.
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Increase muscle mass; increase general strength; promote sport performance; promote healthy body composition
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Muscular Strength
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The maximal force a muscle or muscle group can generate in one maximal effort
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Use single joint and multiple joint exercises, with emphasis on multiple joint for advanced. Beginners: 2 to 3 times/week; Intermediate: 2 to 4 times/week; Advanced: 4 to 6 times/week. Rest 2 to 3 minutes for core exercises and 1 to 2 minutes for other.
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May aid in injury prevention; promotes good posture; improves sport performance; promotes healthy body composition; increases general strength
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Source: The American College of Sports Medicine
This article was reviewed and updated June 2007.
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