As you go about your workout program, including some weight strength training into the mix is a great idea to take your results one step further and really see some great success with your body transformation.Weight training offers so many benefits that it really would be a mistake to overlook it, so let‘s consider some of the top things that you need to note about including weight strength training in a workout program.
First it‘s important to realize that there are many different types of weight training programs available to utilize. You don‘t necessarily just have to go into the gym and lift dumbbells in order to see benefits.
Dumbbells are definitely effective, but the options don‘t stop there.
So speaking of dumbbells, free weights are the first form of strength training that many people do use. You can use dumbbells or barbells with weight plates for the various strength training exercises you‘re going to perform and these are great for building up lean muscle mass and power development.
The nice thing about using free weights is the fact that this form of exercise is going to call the abs into play more, so you‘ll get a fantastic core workout while doing it. The ab muscles will help to stabilize the body through each and every exercise you do, so if you want top notch core strength, this is the form of weight strength training to consider performing.
The second type of strength training that you should be considering is machine weight strength training. This variation tends to be a very good option for beginners who may feel a little more intimidated by the regular free weight option.
Machines are nice because they essentially guide you through the movement, so they‘ll also help you maintain proper form a little better as well, reducing your risk of injury.
The disadvantage to machine weight training however is because you‘re often in the seated position, which means your body is fully supported, there isn‘t nearly as much core activation involved.
Additionally, if you‘re either very tall or very short, it can get a little awkward using some of the machines, so that also needs to be considered. If you‘re incredibly tall and are using a machine that‘s going to force you into an unnatural movement pattern, that too can put you at a higher risk of injury.
Kettlebells are the next type of strength training to consider using. This is a hot new trend in the strength training field and is definitely going to kick your fitness up a notch. Kettlebell training earns top marks for bringing core activation into things as well and will help to improve your power and agility.
Most of the movements that you‘ll do with kettlebell training are going to be full body in nature, so you‘ll work multiple muscle groups at once while doing them.
So there you have a look at a few of the different types of weight strength training variations that you can perform. Don‘t forget that you can mix and match as well. You don‘t necessarily have to stick with just one variation, but rather you can change it up as you see fit.
So now that you know the types of weight strength training that you should consider, it‘s important to assess how you should go about staying safe while you do these workouts.
First, always make sure that you‘re using proper form. If you don‘t have a firm grasp over what proper form is about, consult with a personal trainer. Learning the right form habits at the very beginning is going to be critical because this is going to be what ensures that you carry on using good form for the time to come.
Those who let themselves get into bad form habits are only setting themselves up for injury down the road, especially once they start loading up on the heavier weights.
Second, also remember to breathe. This is one thing that many people completely overlook as they perform their weight strength training workouts. If you aren‘t breathing properly as you go about each exercise, you‘re going to experience a very large build-up of pressure inside the body, and this can cause you to become light-headed and feel rather weak throughout the exercise.
Getting into the habit of using good breathing patterns will not only keep you safe, but it‘ll also keep you performing optimally as well as it can reduce the development of fatigue as you go about the workout session.
Third,when using free weights and keeping them as heavy as possible, use a spotter when doing the core compound movements such as bench press, shoulder press, and possibly even the squat.
A spotter can save you during those moments when fatigue hits a high point and you just can‘t continue. If you‘re stuck in a position that you can‘t get out of, that extra help will definitely save you from great injury.
Finally, the last thing that you must note about weight strength training is how to go about making sure that you see good progression occurring.
The main point to remember is that you want to constantly be doing something to create change in your workouts. Many people assume that they should just be focused on lifting heavier weights, but this isn‘t necessarily the case.
At times, you won‘t be able to lift a heavier weight, so other changes will be what you should turn to. This includes things like increasing the number of reps or sets performed, decreasing the rest, or adding advanced training techniques.
As long as you keep something changing, you can rest assured you‘re on track to results.
So there you have the main points to keep in mind about weight strength training. Get a program together for yourself to see the benefits this form of exercise has to offer.