Weight Training

What is Weight Training?

Weight training is the action of routinely lifting weights to increase muscle size, strength and endurance. Most muscles can benefit from weight training.

Weight training is done through a series of repetitions. A repetition refers to how many times an exercise is repeated during one set. For example, doing 3 sets of 10 repetitions on a bench press means doing 10 bench presses, resting, and then repeating two more times.

As muscle strength and endurance increase, the weight used must be periodically increased if further gains are desired.

Warm-up Sessions

Before you start each weight training session, you should perform warm-up activities. A proper warm-up session includes stretching all the major muscle groups, 5 minutes of light aerobic activity (walking, cycling) followed by stretching of all the major muscle groups.

Will Weight Training make a Woman "Bulk Up"?

Weight training usually does not make a woman 'bulk up'. Weight training will help tone a woman's body. Women's body's respond differently to weight training than a man's. This difference is mainly because of hormonal differences. The hormone testosterone plays a major role in muscular development. Because women have very little testosterone, they tend not to "bulk-up" with weight training.

Weight Training Etiquette

Caution

Weight training may be dangerous if performed improperly or without supervision. Individuals with high blood pressure, back problems, or hernias should consult their doctor prior to engaging in a weight training program.

When weight training, don't continue lifting if you feel pain. Stop the painful exercise for a few days, or try it with less weight. Also, don't lift more than you know you can lift safely.

Safety in the Weight Room

Weight training is safe when properly supervised and controlled. Every weight room should have a set of of rues and regulations pertaining to safety. The rules should be on public display. Some common rules:

• Train only when a qualified coach is present.
• Follow your training schedule.
• Work in pairs - one lifting the other spotting.
• No horseplay.
• Wear the correct clothing and shoes.
• No eating, drinking or smoking.
• Help and respect other athletes.
• Only athletes who are working out should be in the weight room.

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