Body fitness through Weight training

Weight Training Effectively

Weight training is a kind of strength training which involves the use of weighing machines and free weights. The main aim is to attain muscle strength and endurance and as a result an overall body fitness. Instructions from a qualified trainer are essential to start a weight training program. Undergoing weight training without proper knowledge and guidance may do more harm than benefits. 

You should be aware of certain points before starting your weight training regime:

  1. Try to set certain goals before head (should be attainable).
  2. Always start with warm up exercises, which should be done for at least 5 minutes.
  3. Cool down or relax after your weight training.
  4. Start your weight training slowly and with small weights initially.
  5. Maintain a proper posture while weight lifting.
  6. Do not try to lift too heavy weights.
  7. Focusing on skillful movements is more important than lifting heavy weights.
  8. Breathe normally while lifting weight.
  9. Try varied kind of exercises than sticking to particular routine. 

Techniques in Weight Training Program:

There are several kinds of techniques while engaging in weight training program:

  • Balanced effective weight training

                 This based on the view that the most effective exercises to encourage our body to adapt are 'Compound' in nature. Here multiple joints and muscles are made use in exercises to attain a strong body. You have to concentrate here on mainly five movements, which we encounter several times in our daily life– knee, hip, push, pull and rotation. You should perform exercises which concentrate on each of these five movements. Such exercises are essential for balanced and effective workouts, according to this type of weight training.

  • Full body weight training

                This can be as effective as other kind of weight training techniques. You can concentrate on a single set routine which includes certain isolated exercise along with your compound exercises or multiple sets of compound exercises done once or twice in a week.

  • Effective split routines in weight training

               This technique involves splitting your muscle groups in order to concentrate on a specific group of muscles at a time. Working on another muscle group during the next workout, allows the worked muscle group to recover before hitting another strenuous workout on them. You can include in your weekly schedule, either the muscle groups which co-habitat nicely or that which are not related to each other. You can also divide your body into upper and lower sections and give training to each section alternatively in a week. You can do this two day or three day or four day in a week according to your time and preference. You can add push and pull exercises and do it alternatively along with the two section workouts, which is effective for your muscle balance. 

Triceps Workouts - Weight Training Exercises For Big Arms

Errors in Weight Training

Some of the Some of the errors in weight training

  • You should be cautious about the errors you may get into while doing your workouts.
  • Some of them are:
  • Not engaging in warm- ups and stretching: this may result in muscle injuries and lose your body flexibility.
  • Taking more than one hour for your workout: unless you are a trained body builder, this may cause more harm to your body.
  • Taking too heavy weights: results in low body movements and possible injuries.
  • No hydration: results in low performance, decreased strength and endurance and cramps. You should drink water before, during and after workouts.
  • No cool downs: slows down the healing process of the worked muscles.
  • You should be cautious about the errors you may get into while doing your workouts.
  • Some of them are:
  • Not engaging in warm- ups and stretching: this may result in muscle injuries and lose your body flexibility.
  • Taking more than one hour for your workout: unless you are a trained body builder, this may cause more harm to your body.
  • Taking too heavy weights: results in low body movements and possible injuries.
  • No hydration: results in low performance, decreased strength and endurance and cramps. You should drink water before, during and after workouts.
  • No cool downs: slows down the healing process of the worked muscles.

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Comments 14 comments

nearbuystore.com profile image

nearbuystore.com 6 years ago from Somewhere on the highway....

A good tip would also to not bother about what the person next to you is doing....Putting on more weights to show you are stronger will have a very bad impact in the long term especially for your tenontes,or else your going to have to forget about exercising.(you wont be able to)


cashmere profile image

cashmere 6 years ago from India

I've never tried weight training, some how I feel that uber toned look is just too much hard work.


wademcmaster profile image

wademcmaster 6 years ago from Australia

Interesting Hub! Its good to address the errors in weightlifting I think because people seem to just jump in and give it a go. A bit of precaution goes a long way


personaltrainer profile image

personaltrainer 6 years ago from Beverly Hills

These are some overall good basic tips for weight training.


Kevin Peter profile image

Kevin Peter 6 years ago from Global Citizen Author

@nearbuystore.com - Thanks for your opinion !!!

@cashmere - Weight Training is not for young ladies , it will effect your soft body shape and sex appeal .......


tansalot 5 years ago

Exactly the way I train. You need to stay humble. Even if the guy next to you is challenging you to a bench press contest in front of hot chicks you need to ignore it. Stay focused , keep good form ,stay with the reps and weight you planned on lifting. Never get into a pissing contest when your bodybuilding at the gym , it's not about lifting heavy weight it is about form , technique and pumping the muscle bellies. I just got some decadurabolin and sustanon from www.anabolic-cycle.com top quality gear, delivery only took 2 days inside the united states. I gained 20lbs of pure muscle and got down to 6% body fat with this cycle of decadurabolin and sustanon.


alocsin profile image

alocsin 5 years ago from Orange County, CA

Excellent article on weight training. I'm linking this to my fitness shoe hub and voting it Up and Useful.


tuffstuff 5 years ago

Great article. I am putting to sue some of the weight training tips they mention. So far I have gained 5lbs of lean muscle while shedding 10lbs of fat!


eightball1838 5 years ago

Great information! I am new to weights and working out , thanks for the pointers!


sweenytod1 5 years ago

Good information linking this from my fitness page.


Peter's anabolic workout 4 years ago

Some great feedback on this thread so far. Training is 70% physical 30% mental , it is extremely important to stay focused while working out. Please forgive me if I stray off the main topic for a second. I think this might help give people a better perspective about steroids. I have been searching for a good domestic steroid source for years. Finaly I found this amazing anabolic distributor www.muscle-cycle.com 2nd day air legit domestic steroid source! Can the media please stop bashing steroids. You even realize what steroids are, it's medicine! I started my bulking testosterone, decadurabolin cycle that I ordered online amazing service!http://www.muscle-cycle.com . It's our bodies if I want to go pump 2000 of Sustanon , 1000mg of decadrabolin and 100mg of dianabol a day let me! Life is not fair learn to adapt. Funny how much negative attention steroids get. Then you have products like cigarettes killing thousands of people per year. You know how many people died of steroids last year...Zero. I have ben using steroids off and on for 10 years never had any side effects, I look amazing 6'0 220lbs 6% bodyfat. If anyone is interested in more information on steroids and good sources check this site out www.muscle-cycle.com.


Kevin Peter profile image

Kevin Peter 3 years ago from Global Citizen Author

Hi eightball1838,

I am happy to know that my hub was of use to you.

Hi sweenytod1,

Thanks for finding the information in my hub useful.

Hi Peter,

Thanks for including a lot of useful information in your comment.


Clement 23 months ago

David Ortiz just got exposed. He was hoirbrle to start the year, everyone wondered why, and now with the steroid allegations out, it really looks like his stats in previous years were juiced and it significantly affected his performance when he stoppedBasketball requires skill. Steroids can't help like they do in other sports. Right?


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