Before You Burn - Information About Weight Training Routines For Beginners

Information About Weight Training Routines For Beginners

So you need to lose a few pounds? Perhaps you want to bulk up and strengthen and define your muscle tone? Maybe you just want to add a bit of variety to your exercise program? Weight training routines offer a great way to accomplish these goals. These types of training routines are used by professional athletes, fitness pros, and body builders. Many individuals work weight training into their overall exercise routine in combination with cardio workouts or other activities. In order for a weight training routine to be effective, it needs to be targeted to produce specific results. The exercises you include will be different depending on what you want to accomplish.

Basic Weight Training Workouts

When first getting started with weight training programs, it is important to learn proper technique before moving on to more difficult exercises or heavier weights. It is also a good idea to establish a pattern or routine to help you stick to your program and get consistent results. For beginners, training for a half hour or 45 minutes two to three times each week is recommended. As noted, the exercises you include in your routine will depend on the results desired.

Strength Training Workouts

A muscle gets stronger when it is used consistently. For example, a person lifting 5-lb dumbbells according to the same workout routine will condition their muscles to perform at a certain level and will maintain and tone muscles. To increase strength and bulk, the muscles will need to be forced to lift beyond the normal range, hence the saying, no pain, no gain.

To exceed current capacity and improve muscle strength, a workout should progressively add more weight, sets, or repetitions in a set. It may become necessary to move to a different type of lifting exercise. Those who want to increase strength while minimizing growth of muscle mass should aim for the maximum number or repetitions possible for each weight, rather than trying to lift heavier than anyone else.

Muscle Building Routines

A muscle grows and strengthens when it is pushed beyond its average capacity. Those who want to add muscle quickly will lift heavier and use different techniques to "shock" their bodies into growing muscle. Many people agree that free weights are better suited to building muscle than resistance machines because they force all the muscles to work to support the weight, rather than allowing the machine to help. It is also important to include exercises that target certain areas, such as chest presses, bicep curls, calf raises, or back squats.

Building muscle also requires recovery time for the muscles to adjust. This involves getting the proper nutrition, sleep, and breaks between workouts. Most weight training programs geared at adding mass suggest a recovery time of two or three days in between training sessions. You may decide to do circuit training or cardio exercise in between, but be aware that burning too many calories can limit muscle growth. Many people who have difficulty adding muscle mass are making the mistake of working out too much.

Weight Reduction Workouts

Muscle weighs more than flab, and this has caused some people to get upset with their weight lifting programs. If the wrong type of exercise or an inappropriate routine is utilized, a person could actually gain weight because they are building muscle quickly. Those who want to lose weight will apply the opposite approach from muscle building. They should lift smaller weights with more repetitions and work in cardio activities more frequently.

Types of Equipment

There are several types of weight training equipment available from basic free weights such as dumbbells and barbells, to weight training stations and variable resistance machines.

Free weights generally engage more of the body's muscles during a workout. Because you are not relying on resistance or other support to stabilize the weight, you improve coordination as well. However, this can make free weights more dangerous for beginners who do not have proper technique or who select weights beyond their capabilities. Free weights typically take up less space than training stations and can be purchased in the amount, style and price range to fit any budget.

Resistance training machines use the design of the machine to target a specific muscle and work it without the assistance of other related muscles. There are several types of resistance machines. Some apply a constant resistance throughout the muscle movement. They place maximum resistance on a muscle or joint when it is at its weakest point, such as an elbow that is extended. Free weights such as dumbbells fit into this category, but there are also machines with cables and weight stacks that provide constant resistance.

Variable resistance equipment uses mechanics to adjust the amount of resistance on a muscle depending on the flex or angle of the joint. Thus resistance is increased at the point where an improved angle makes it easier to lift. The better quality machines utilize the results of extensive research to help improve results, minimize injuries and provide a variety of workout options.

Tips and Suggestions

Whether you are using free weights or weight benches and other equipment, it is important to have your health checked before beginning an exercise program, especially if you have had recent health concerns, are overweight, or have not been active for several months. It is also advisable to work with a fitness consultant or therapist at first to establish a weight training routine that is within your abilities and that is geared toward the results you hope to achieve.

Diet and fat intake can also affect your weight training program and many people consult with a nutritionist before beginning a training program. Building muscle requires different foods than losing weight so avoid frustrating your efforts by getting some informed dietary information before starting.

As with all forms of exercise, it takes a bit of time for results to become obvious. Hopefully you will begin to feel more active, energetic, and happy shortly after beginning your weight training program, but the loss of weight or growth of muscles will take longer. The results can be subtle at first. Take photos or record weight, size and other information before beginning and compare weekly to see your progress more clearly. This will help you realize that change is taking place and you will be more likely to continue with the workout routine.

About the Author:

C.J. Gustafson is a successful freelance fitness writer for Fitness-N-Exercise-Equipment.com, your complete guide to home exercise and fitness equipment, Read some of the best home gym reviews with articles on weight training equipment, treadmills, elliptical trainers and more.

Copyright 2005 Fitness-N-Exercise-Equipment.com

Permission is granted to publish this article on your site only if the author's byline is included and all links are hyperlinked.

---

Top 10 Points of Encouragement for Weight Loss

On the road to weight loss, fitness, and health,... Read More

Gastric Bypass Myth ? All Patients Stretch their Stomachs and Regain Weight

Have a conversation about gastric bypass surgery with just about... Read More

Diet Pills and Consumer Fraud

Diet pills have met with many different fates, and come... Read More

Obesity in Old Age May Disable, Not Kill

Many physical problems are related to obese condition, like difficulties... Read More

You Can Lose Weight on a High Carbohydrate Diet

A startling fact is that carbohydrates are not responsible for... Read More

An Introduction to Gastric Bypass Surgery

Obesity, once seen as akin to laziness and overeating, is... Read More

Lose Weight - Think You Cant?

You step on the scale and groan at the number... Read More

How to Lose Belly Fat: Latest Secrets from the Research Labs, Part 1

In this series of articles, you will learn exactly how... Read More

Cleansing the Body for a Detox Weight Loss!

Cleansing: How to Kickstart your Alkaline LifestyleDue to the highly... Read More

Weight Loss Discipline

Why is it so hard to lose weight and keep... Read More

The RESULTS Diet!

R...real foodE...exerciseS...spiritual stuff first and the other stuff secondU...ultimately, you... Read More

Close Kept Secrets to Weight Loss Lesson #10

WOW!! Here we are on lesson #10. Hasn't it been... Read More

Dieting Obstacle When Life Gets in the Way

Dieting Dilemma No 1: When Life Gets in the WayThat... Read More

Why is it so EASY to GAIN WEIGHT during the HOLIDAYS?

I'm sure you have pondered this question, for it is... Read More

What is Your Healthy Body Weight

Everywhere we look in the western world we are inundated... Read More

When Gaining Love Means Gaining Weight!

Do you tend to find your weight increases when you... Read More

Close Kept Secrets to Weight Loss Lesson #12

Are you just exploding with the presence of light all... Read More

Gastric Bypass Patients at Risk for Stomach Blockage: How to Avoid This

In a gastric bypass the connection between he stomach pouch... Read More

The Secret Meaning Of Compulsive Eating Behaviors

Food is not simply fuel to keep you going. Nor... Read More

Weight Loss Product Warnings -- How to Spot Bad Pills

There are numerous ways to make a bad weight loss... Read More

Diet Preparaton -- The Impact of Sleep and Stress

When you have started a diet in the past, how... Read More

Psychological Factors in Weight Management

To continue the educational series on your health and fitness... Read More

The Number One Secret Of Successful Weight Loss

There's one thing that most people forget about when it... Read More

Does It Matter If You Are Overweight?

Everywhere we look in the western world we are inundated... Read More

What are Fats?

Fat is fuel. That is basically what it is. A... Read More

The Best Weight Loss Advice Youll Ever Get

"Who are you to give me weight loss advice?" I... Read More

5 Diet Pill Free Weightloss Tips For Powerful Living

Before you even think of taking diet pills to lose... Read More

How to Buy Chocolate Then Forget to Eat It

Some Say I'm Strange. I Prefer to Think of Myself... Read More

5 Surefire Ways to Weight Management

You have finally decided to tackle weight management and lose... Read More

Approaches to the Treatment of Obesity and A Free Weight Loss Formula

The general approach for treatment of obesity is to suggest... Read More

Protein - Its Place In Your Weight Loss Program

Any food that we take into our bodies is composed... Read More

Is Pain Stopping You From Losing Weight?

If you are overweight and suffer from pain in your... Read More

Why Friends Sabotage Your Diet at Parties

How to Say No When You Don't Want the FoodA... Read More