Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
Weight training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio.”
A Few Rules Of Lifting Etiquette
- To start, always bring a towel and be kind enough to wipe off the machines, benches and equipment you use.
- Be sure to rerack all the weight and replace all the dumbbells or barbells that are used.
- Don’t rest for extended periods of time on a machine that someone is waiting for; if possible, work in with them between sets. Most people are more than willing to share when asked nicely.
- Finally, please leave your cell phone in your locker or car; nothing is more distracting than listening to another person’s conversation unwillingly.
Common Mistakes To Avoid
- Using too much weight, too soon; always start lower than your expected ability and work your way up that first workout. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted.
- Not using enough weight; always play it safe, but if you can perform 30 reps with a certain weight, it’s likely time to increase it a bit. Tip: Increase the weight no more than about 5% at a time.
- Moving through repetitions too quickly, going too fast; there is nothing gained by lifting weights fast. Some of the perks of lifting weight in a slow and controlled manner, include more total muscle tension and force produced, more muscle fiber activation both slow and fast twitch fibers, and less tissue trauma. Remember, a joint is only as strong as the muscles that cross it; if you haven’t lifted in a long time, or ever, be careful what you ask of your joints.
- Not resting long enough, or resting far too long; both can be a workout killer. Tip: The recommended rest period is between 30-90 seconds, for overall fitness.