Basic Principles And Practices Of Weight Training: Part 1 of 2

January 23, 2019
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While it’s so easy to enter a Gold’s Gym location, register as a client, and pick up the weights, getting a safe and effective workout isn’t as easy. Every person who takes on weight training should know its basic principles and practices, at least, so as to get the most benefit from it. Getting the services of an experienced personal trainer is also highly recommended.

Basic Principles

These are relatively straightforward in the sense that these can be explained in layman’s terms. These should also be considered when making a new workout plan or introducing changes to a current plan.

    • Overload means using more resistance, either from weights or resistance bands, than what your muscles are familiar with. You should be able to lift weights and complete the desired number of repetitions, with the last rep being performed with more difficulty while still maintaining proper form.
    • Progression means making regular and consistent increases in the intensity of the exercises. Changing the exercises, varying the sets and reps, and increasing the amount of weight or changing the resistance types are the best examples.  
    • Specificity means training with your current goal in mind. For example, if you’re losing weight, then keeping your focus on circuit training will be best.
    • Rest and recovery are important, too, because these are the periods when the body changes in response to the stress placed upon it.   

Your personal trainer should be able to incorporate all these basic principles into your workout plan. If you have concerns or questions, don’t hesitate to ask – your body, your right to protect it.  

Basic Practices: Resistance and Exercises

With weight training, you don’t actually have to use weights since you can perform bodyweight exercises. But you have to add equipment to make your workouts more challenging, and it should be easy considering that Gold’s Gym has a wide range of equipment. The choices include resistance bands, dumbbells, and kettlebells as well as several types of weight machines.  

For beginners, we suggest choosing exercises for larger muscles groups since these provide more noticeable results, not to mention that these are the most demanding exercises. You can then proceed to exercises that target the smaller muscle groups, which will fine-tune your results.

When you’re more experienced, you should mix up the order of your exercises so as to challenge your muscles and prevent them from plateauing. You should also think about adding cardio training, such as high intensity interval training, into your weight training workout for a well-rounded fitness program.  

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