Beginning a Weight Lifting
Exercise
Program.
A
Weight Lifting exercise program has
proven time and time again the most efficient way to increase strength
in the
muscles and bones and improve the daily functionality of the human
body.
Plus It Will also...
• Reduce
the chances of injury for the long term; by strengthening
tendons, ligaments and
bones.
•
You will Gain Great results while you sleep!! (When you create muscle it works
24 hours a day to burn fat)
• Reduce
the chances of Osteoporosis and other Unfavourable Diseases.
• Provide
you with a time efficient workout that produces RESULTS (You need just 2x 45
minutes sessions p/wk to see and get results!)
When deciding
on your ideal
weight lifting exercise program the first decision to make is which
type of strength
training
is the right one for me..?
Which one is
right for me?
Endurance,
Strength or Power
Each
of the three areas have there strong
points. But it really depends on what you’re training goals are.
95%
of us will never have to look at a Power
weight lifting exercise program – Luckily as this training is seriously
tough! This is designed for the
serious
body builder or sports specific athlete.
However
it is still good for you to know
this information so you have a broad knowledge of all types of
training. So I
encourage to take your time to read through all three types and really
build your knowledge.
Looking for a home strength
training equipment? Our
sister site Home-exercise-machines.com has reviews and recommendations
of the
highest quality equipment, Click here to be directed
| Endurance Weight Lifting Exercise
Program |
This
is by far the best place to start when
beginning a weight lifting exercise program…
The
idea of Endurance is to get the muscles
working at the best possible level by using lighter weights. The focus
is on
building strength through Stamina all throughout the body; especially
the
muscles.
In
turn this will build muscle and help to
create a solid base to progress with.
• Endurance
will be your first step and one that many actually continue
with.
• It
is by far the safest way to train when using weight training
equipment.
• It
will help to increase muscle definition, burn fat and create the long
lean firm
muscles we desire.
What
I love most about endurance is it
enables the body to push to its limits with minimal danger. As opposed
to Power
training where the weights are really heavy and the chance of dropping
a weight
or worse - straining a muscle, are much increased.
By
using Endurance Training it will greatly
reduce the chances of injury, maximise results and enable stronger
muscles and
bones for the long term.
Sidebar Notes
| In the end this will become your
main focus. Attempting results for short term goals for say 6-8weeks
will only
lead to heart break.
Planning for the long term and planning to
change your entire lifestyle is the key great results.
Working
out is who you become not what you
do.
Quick fixes only return
you to your bad
habits after the results are accomplished.
For your ideal exrcise program the best way
too Look at it, is to plan for the long term.
A weight lifting exercise program is a lifelong journey and should be
able to fit nicely in your quest for a strong, energetic and in control
life.
This is where the mind and body combine to
create fulfillment in all aspects of life.
|
Who needs to train for an
Endurance
Weight lifting exercise program? |
- If
you are a complete beginner, you need to start here!
- If
you have been out of training for at least 1 month it is a
great idea
to also
start with a solid week of Endurance training.
- If
you are an Elderly or Senior Person.
- If
you are a child and at least 10 yrs and above. Child
Exercise Program
Reps & Sets for
Endurance:
A good repetition
range to aim for in your Endurance Training is 15-30. The weights are
low so
you can put a little more stress through the joints to help them get
stronger,
faster, with less chance of injury.
Using
the 1-10
scale you will aim to work at a
level 7 during your first workouts. As you improve you can work towards
upping
your level to an 8 or even 9.
In your first week of training keep
your sets
to only 2. As you become
stronger and stronger you can step up your workout to 3 and even 4
sets.
Endurance
is great for young and old alike
as the workout intensity can start low and you can build and progress
and
eventually maintain just with slight variances.
The
next advancement from here is to start
to include some of our next subject: Strength; into your routine.
Summary of Endurance:
All
in all Endurance Training is going to
get you started on the right track. By mixing an Endurance Weight
Training
Exercise Program with Cardio
your results will be nothing short of sensational, especially
when consistency
is met with a great training program. (Credit to
the E-P-E.com here!!)
If
you feel Endurance training is where you want to
start you can move forward to the dynamic
warm ups section. Please feel free to come back
and check out
Strength & Power at a later stage.
Next
Section…
| A
Strength Training Weight Lifting Exercise Program |
The
body, like you and me, loves change.
Some bodies like a lot of change others just a small amount. A Strength
program
provides that next level of intensity and as you will soon discover a
fantastic
way to force you body to change…
Training
for Strength will vary from person
to person. Some can start after just two weeks of using an endurance
program,
others 8 weeks or longer.
It
all comes down to determining what you’re
training goals are and ensuring you are ready for the next level.
Training For
Strength
For so long now
Strength has mainly been
associated with Men.
With
the help of the media, more
and more women are discovering the true benefits of a
Weight Lifting
Exercise Program focused on strength. Many are including it into there
weekly
routines.
So
now it is more and more widely
recognised as the way to great results. (Mixing between
endurance & strength is optimal)
You
see strength training, when done
correctly will enhance your results beyond your wildest dreams.
After
your initial 2-8 week beginner
endurance workout you may feel you want to change things… Step up the
routine a
little… Why not!
When
creating your ideal exercise program
you must remember that the body loves change
and even if you
only slide in one strength workout per week. This will work in
nicely with
your endurance workouts and double your results!
Sidebar
– YUCK!! What you will NOT LOOK LIKE!!
|
Yes
the lady in the picture is a woman...
However training for strength does not
necessarily
mean you will put on muscle mass and look huge like in the lady in the
Picture That's YUCK!
(If
this
is the look you are after please refer to our body building section)
To
look like this specific Body Building training is required, lots of
food and possibly steriods
This is
the last thing I want you to achieve!! By including a weight lifting
exercise program
into your
workout you will simply increase your chances of getting results
faster.
This does not mean to train more… It
simply means to train smarter. Lighter weights, more reps and
you will have those long lean legs and tight arms...
|
Got
that one sorted…? Ready to get
started..?
Perfect!
What’s
that..? You have a Question…
Why is that Men will increase in
size when training and Women will tone & firm..?
Great Question!
The
reason falls under one word
testosterone.
Open the link to read all about this great Exercise Myth...
| Summarising Strength Training… |
Strength
Training will
help the ladies get faster results. You can expect results like toning,
leaner
and firmer muscles.
Whilst
the Men will start to build the nice
physique we all look for (Especially
the ladies!)
So
not only will your results come quicker
a Strength Training Program will also greatly reduce your workout time.
The
repetitions are shorter (only 7-12) and the sets do not need to exceed
3.
For
the beginner moving toward strength it
is highly recommended to start with 2 sets. As you adapt you can look
to step
up the routine and move towards 3 sets.
A
Strength Training Program should become a
part of your Ideal Exercise Program shortly after beginning (around
10-14 weeks) and well into the future!
To
check out how to do the perfect warm up
for Strength Training the next link is the place to go.
Dynamic
Warm Ups
If
you're ready to start getting specific
you can choose your problem area and go from there!
Legs and
Butt,
Chest
and Triceps, Back
and Biceps
or Abdominals & L/Back
Next
Section...
| Power Weight
Lifting Exercise Program |
Used
in small doses is very effective. This
form of training is what helps to seriously increase muscle mass and
also
produce explosive, powerful movements.
Some of the people that would use
Power in a Weight Lifting exercise program include:
- 100
metre sprinter
- A Body
Builder
- A
Sports Specific Athlete that requires explosive motion during the
chosen sport.
Recommended for men or women aspiring to
Body Build or compete for a chosen or desired sport at a competitive
level.
This
is certainly not something I would be
recommending any beginners. I would even be hesitant to start
recommending it
to anyone that has not been through serious strength and endurance
training
workouts for a minimum of 3-6months.
Power
Training is about short explosive lifting.
You concentrate on heavy weights and lifting them with few repetitions.
If you
are keen it is highly recommended you have someone to spot you.
Power
is where you gain Muscle Mass… It
takes time, lots of food, lots of training and most of all The big C -
Commitment. Please do not be fooled by those products out
there that tell you
this happens overnight… It
JUST doesn’t…
If
you are interested in putting 5 Training
sessions in per week, have the budget to eat 5-6 High protein meals per
day and
want to put the body through some intense training.
I
have a great program to get you started
in this direction plus a good collection of fitness equipment recommend
for success.
I
do stress you should complete the
endurance and strength program sections to ensure your body is ready
for this intensity.
On the Other Hand...
If
you want to go straight for the top of
the range info on this subject I would recommend visiting Tom
Venuto’s - Burn the Fat, Feed The Muscle.
He is an absolute expert in this field and has
many happy customers!
For
weight lifting equipment… bigfitness.com has is the main source
for good quality and
reputable equipment right through from the beginner
right to advanced exerciser.
If
you do compete in competitive sport and
are wanting to add some power to your strength workout please continue
on with the next section Dynamic
warm ups and continue on through the program.
The
Advanced section starts to get the body ready for those that
want to continue on to stages of Body Building.
The
choice is yours... A Weight Lifting Exercise Program must
fit into your needs. You must be comfortable when training and enjoy it!
Through
this entire site you will find useful information in which you can add
to your weight lifting exercise program. No matter what you are
training for, you will find the answers here!
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