Definition
- Weight training refers to strength training exercises using free weights, resistance bands, weight machines, or bodyweight to build muscle, improve bone density, and increase strength and endurance.
Explanation
- Weight training works by overloading the muscles, forcing them to adapt and become stronger. This happens through the principles of progressive overload and specificity.
- Multi-joint compound exercises like squats, deadlifts, presses, and rows are common in weight training programs, in addition to isolation exercises. Types of weight training include powerlifting, bodybuilding, and strength training.
- Weight training 1-5 times per week is recommended, with rest days for muscle recovery. Proper technique and safety precautions are important.
Examples
- Using dumbbells for bicep curls and shoulder presses
- Lifting barbells for squats, deadlifts, and bench press
Related Terms
- Resistance training – Any exercise that causes the muscles to contract against external resistance like weights, bands, or bodyweight. Builds strength, muscle, and fitness.
- Progressive overload – Gradually increasing resistance or challenge over time to continue gaining strength and muscle. Key principle of training.
- Strength training – Training focused on increasing muscle strength, power, and endurance using resistance like weights. Improves physical performance.
- Bodybuilding – Training style focused on muscle hypertrophy and aesthetics. Uses higher reps and isolation exercises to maximize muscle size and symmetry.
Common Questions
- What are the benefits of weight training? Benefits include building strength, muscle, bone density, and fitness. Also helps burn calories, improve body composition, and boost metabolism.
- How much weight should I start with? Start with lighter weights allowing 12-15 reps per set. Choose weight that fatigues muscles by final reps but with good form.
- What are good weight training exercises? Good exercises are compound lifts like squats, deadlifts, presses, rows, and pull-ups. Target major muscle groups and multiple joints.
Do Not Confuse With
- Aerobic training – Cardiovascular exercise like running, cycling, swimming
- Physical therapy – Rehab exercises prescribed after injury or surgery
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