Question

Enumerate basic weight training principles.

Answer 1

• Weight training is all about technique: Weight training provides health benefits only when the exercises are performed with the correct technique. Improper technique can cause injuries such as sprains, strains and fractures. Beginners should learn the correct technique from a trainer or fitness specialist. Even experienced athletes should regularly check and improve their form.
• Do a single set of repetitions: There are different opinions about the ideal number of sets and repetitions in weight training. However, research shows that one set of about 12 repetitions performed with the correct weight can effectively build muscles and may be as beneficial as three sets of the same exercise.
• Use the proper weight: The proper weight is one that makes the muscles tired after about 12 to 15 repetitions. You should be able to complete the last repetition with some difficulty, but with correct technique.
• Start slowly: Beginners may initially be able to lift only a small amount of weight, which is perfectly normal. As the muscles, tendons and ligaments become accustomed to weight training, strength gradually increases. Once you can comfortably perform 12 repetitions with a particular weight, increase the weight gradually.
• Take time to rest: Muscles need sufficient time to recover after exercise. Therefore, allow at least one full day of rest before exercising the same muscle group again. You can train major muscle groups two or three times a week or work on different muscle groups on different days.
• Reap the rewards of weight training: Muscle mass naturally decreases with age, and without proper exercise, this muscle loss may be replaced by fat. Weight training can help maintain and increase muscle mass at any age. It can improve strength and endurance, maintain joint flexibility, increase bone density and help manage body weight.