How to choose the right weight for strength training

Strength training is any exercise you do against some kind of resistance. This resistance can be machines, free weights, tubing or your own body weight. Strength training can help you to lose weight since muscles burn more calories then fat at rest. Strength training helps prevent injuries and can help to alleviate joint and chronic back pain To get the most benefit from strength training you need to make sure you are using an appropriate amount of weight.

Difficulty: Easy

Instructions

1. Understanding strength training
   Many times people (especially woman) are afraid to use enough weight to gain benefits because they are concerned they will build large muscles. However if you are just doing a normal strength training routine three times a week you will not bulk up. This is especially true for woman whose bodies normally do not produce enough of the right hormones to allow them to bulk up. When strength training the weights need to be heavy enough to challenge your muscles. If the weights are too light there will not be enough stress to the muscles and there will be no change.

2. Keep in mind that to gain the kind of muscle mass seen in body builders takes a lot of time and effort. Most body builders are in the gym five to six days per week for hours each time. They perform multiple sets of each exercise with very heavy weights-they can lift into the hundreds. A basic strength training routine performing eight to twelve repetitions of each exercise, even if to fatigue, on two to three days a week is not adequate enough to build large muscles.

3. Finding the right weight.
   To find the right amount of weight use a technique called the Ten Rep Max. This involves finding the amount of weight you can perform the exercise with for ten repetitions with good form before becoming too tired to continue. If you are using a weight that is so heavy you can not lift it ten times or you lose good form when lifting, then that weight is too heavy. On the other hand if you can do ten or more repetitions very easily without becoming tired then the weight is not heavy enough to give you results.

4. Continuing to gain benefits.
   Unfortunately your body can become accustomed to your workout if you continue to do the same exercises with the same weight over and over. To keep your workout working for you it is necessary to change your routine. Once you are able to perform an exercise for twelve repetitions easily then it is time to increase the weight by one to three pounds. Use the Ten rep Max technique to determine how much weight to increase by. Each time you are able to do twelve repetitions easily with a given weight then go through the process again to increase the weight.

5. To keep your body challenged without increasing weight you can also do similar exercises from a different angle, using machines, tubing or even your own body weight.

Tips & Warnings

• Always listen to your body to determine if an exercise is good to do. While it is OK to feel some soreness when exercising but it should not cause pain.
• Move slowly and with control when lifting weights. In order to avoid injury never swing the weights and avoid using weights during aerobic activities including walking. Moving too quickly with weights can place too much stress on the joints.
• Always check with your physician before beginning any exercise program.

Resources

• American College of Sports Medicine
• American Council on Exercise
• National Strength and Conditioning Association

[yassertariq]

on 6/15/2008 thanks... especially for the step 3

[jimdris]

on 1/29/2008 Excellent article with sound, easy to apply instructions!