What is weight training exercise?
Weight training exercises involve the use of force of gravity to improving muscle strength typically with the use of various fitness equipment like barbells bars, dumbbells, and so on.
What are the common safety precautions?
When doing weight training exercises, you are required to move mass, and so there are plenty of safety precautions to follow to make sure you will not get hurt or injured.
In general, one has to warm up before performing any intense physical activity. This normally takes the form of light physical exercise before proceeding to more difficult or serious exercises. In addition, your personal trainer would recommend that you do stretching exercises before and after doing weight training exercises. This is because stretching exercises loosen up your muscles and joints, so you will be more flexible. This is important in reducing the risk of injuries.
How many reps or sets are recommended for weight training exercises?
Muscles can be developed for different purposes. As such, there are different ways to exercise as well. Basically, these are the choices for weight training exercises:
a. For muscle size and power – approximately 3 sets of 6 to 8 reps
If you want to increase the size and strength of your muscles, you should use no more than 3 sets in at most 8 reps.
b. Muscle strength – approximately 4 sets of 10 to 12 reps
To develop strong muscles, it is recommended that you use around 4 sets of 10 to 12 reps. The objective of these exercises is to develop the muscles in your abdominals and your back.
c. For muscle endurance – approximately 4 sets of 16 to 20 reps
This objective is pursued if you want your muscles to have the ability to do the same motions over a prolonged period of time. In this case, you should use at least 4 sets from which you should perform at least 16 repetitions.
How much weight should be used for any weight training exercise?
The distribution of muscle strength is different among people, so it’s impossible to determine what specific weight is ideal for a successful weight training program. Thus, if there’s anything you want to know about weight lifting and how much weight you should use, you should talk to a personal trainer. Your trainer will be the one to determine if a 1 rep max training could perhaps work for you or not.
Your personal trainer might also suggest that you do occlusion training. This is a training method for improving muscle strength and size without the need to lift heavy weights. It also involves the use of BFR bands which are wrapped around the limbs to restrict blood flow from the target muscles so that they may grow in size and strength.