A good weight training routine varies depending upon your general health, stamina and workout equipment
Weight training is a type of exercise regimen that uses weights for resistance, strengthening your muscle, improving your balance and reducing your risk of injury.
A good weight training routine varies depending upon your general health, stamina and the availability of equipment for training. You can use a combination of:
- Weight machines (pulleys and stacks)
- Free weights (dumbbells, barbells and kettlebells)
- Your body weight (pushups, chin-ups and resistance bands)
Weight training is based on the specific exercise you do, number of times you perform it (reps) and number of cycles of reps you complete (sets).
What are different weight training options?
- Weight machines: Machines are a great way to start your routine because they guide your movements and reduce your risk of injury. If you’re a beginner, you should start with light weights to avoid overworking your muscles. Gradually increase the weight by 5%-10% each week.
- Free weights: Using free weights adds complexity to your strength training routine, engaging more muscles and producing a more efficient workout. Besides focusing on the desired movement, you should keep your whole body stabilized.
- Resistance bands: These are portable, multicolored, oversized rubber bands found in gyms and are mainly used to supplement training with a weight machine and free weights.
- Medicine balls: Doing sit-ups with your arms extended straight above your head holding a medicine ball helps engage various muscle groups around your waist and arms, helping you achieve a fitter and more toned body.
- Stability balls: Stability balls are a great way to add resistance to your training. It helps target more muscles, and ones that are usually not as engaged. You can balance your lower back on the ball by keeping your feet steady on the floor, then do sit-ups or upper-body free weight exercises.
- Calisthenics: Calisthenics involves exercises that use your own body weight and nothing else. Calisthenics includes:
Medically Reviewed on 6/4/2021