Whether you need to lose weight or just want to get more toned, there are several methods of training available out there. If you’re convinced by our article here which highlights the effectiveness of weight training, then you might want to read on. We’ll show you what exercises you can do, how to set up your training splits and help you understand commonly used terms to help you put structure to your training.
Weight Training vs Strength Training vs Resistance Training
What’s the difference? Resistance training is any exercise that makes your muscles work against a weight or force (resistance) in order to build strength, endurance, tone and mass. Weight training is a form of resistance training. Other forms of resistance training are resistance bands, medicine ball and your own body weight. Meanwhile, strength training is an inclusive term that describes all exercises devoted toward increasing physical strength. So basically, weight training and resistance training are both forms of strength training.
Commonly Used Terminologies
- repetitions or reps – refers to the number of times you continuously repeat each exercise in a set. One rep is the complete motion of one exercise.
- set – is a group of repetitions performed without resting. For example, two sets of squats by 15 reps would mean you do 15 squats then rest muscles before doing another 15 squats
- rest – you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken
- recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.
- weights – the amount of resistance that you are lifting. This can be free weights such as a dumbbell, barbell, medicine ball or machine weights (smith machine, leg press, etc.).
- split training – a program that divides training sessions by body regions
- push-pull split – split training that targets muscle groups that work together to do pushing motion on one day (e.g. chest, shoulders, thighs and triceps) and pulling motion on another day (e.g. biceps, back, hamstrings and rear delts)
12 Weight Training Exercises
Here are some nice moves to help you get started. 3 sets of 12 reps are recommended for each exercise, resting for 30 seconds in-between sets to maintain intensity and elevated heart rate for optimal fat loss. For guidance on what weight you should be lifting for starters, check out our article here.
3. Cable Leg Lift
4. Barbell Hip Thrust
5. Bent Over Row
6. Arnold Press
7. Bicep Curl
8. Overhead Tricep Extension
9. Tricep Kickback
10. Lat Pulldown
11. Lateral Raise
12. Russian Twist
Setting Up Your Training Split
Here are some guidelines from Bodybuilding.com on how to create your training program and set up your training split.
The New Trainee
Training 2-3 days a week is a good start for beginners. Tip: Aim for 3 days to get your body conditioned and used to training.
Each body part should be trained once a week – this gives plenty of time to recover before the next training session.
It is recommended to do the full-body training because doing so will train your body to work more effectively as a whole and therefore aid in better fat loss.
Examples Of Splits
- Push / Pull
- Full Body / Full Body
- Lower body / Upper Body
- Full Body / Full Body / Full Body
- Lower Body / Upper Body / Full Body
If you are a beginner, pay attention to ensuring you are doing the exercises in proper form. Quality is always better than quantity or even the weight. Aim for doing the exercises with good technique instead of doing more reps or lifting heavy to avoid injury. It is not about how much you can lift, but how well you lift. If you are unsure, get a personal trainer when you are just starting out, so that you can be shown the correct technique for each exercise. Search our database for personal trainers in Manila here.
The Experienced Trainee
An experienced trainee can do each body-part more than once a week so long as there is adequate recovery between same body-part sessions. Some experienced trainees will only take a single day off all training, completing cardio on non-resistance training days.
Examples Of Splits
- Push / Pull / Push / Pull
- Lower Body / Upper Body / Lower Body / Upper Body
- Legs and Abs / Back and Biceps / Chest and Triceps / Shoulders and Traps
- Legs / Back / Chest / Shoulders / Arms
- Quadriceps and Abs / Hamstrings and Abs / Back and Chest / Shoulders and Traps / Arms and Calves
Remember, regardless of your training status, you need to change your resistance program up every 4-6 weeks—or whenever you begin to plateau—so that your body keeps adapting and making progress.
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