Your friends have achieved amazing physical results through weight training, and you can too – even with your busy lifestyle! A well-planned exercise routine is a key to getting fit without dedicating huge amounts of time. Try out some weights at the fitness centre today; it could be just what you need for a healthier body and mind.

Weight training 101

Weight training is an effective way to build your strength. With the use of weights such as barbells and dumbbells, or even machines, you can push yourself and see real results for increased muscle growth. And if free weights aren’t your style then bodyweight exercises or resistance bands are still able to provide a great workout!

Weight training: How much is enough?

When it comes to strength training, don’t think you have to spend hours in the gym. Just a few 30-minute sessions per week are all that’s needed for most people — and that meets government activity guidelines too! So get moving with manageable workouts and get ready to see results soon.

Weight training: It’s all about technique

Weight training can be a great way to promote overall health and wellness. Unfortunately, it also carries the risk of potentially serious injuries if executed without proper safety protocols in place. Therefore, be sure to always practice good form when hitting the gym!

For best results, consider these basic weight training principles:

• Learn proper technique. Incorporating weight training into your workout routine can help you to get the most out of every session. To ensure that you do, find a qualified fitness specialist who can provide guidance on proper form and technique; even veteran athletes should periodically re-familiarize themselves with these foundational concepts for maximum effectiveness.
• Warm-up. Don’t let the cold temperatures put your muscles at risk – warm them up before engaging in any type of physical activity. A quick walk or a few minutes spent doing aerobic exercise can make all the difference when weight lifting and help you avoid injury!
• Do a single set of repetitions. For those looking to get the most out of their weight training, a single set per exercise just might be the trick. New research suggests that as few as 12-15 reps with an adequately challenging weight can pack serious muscle-building power – no need for multiple sets!
• Use the proper weight. To get the most out of your workout, challenge yourself with weights that tire you after about 12 to 15 repetitions. If at rep number 15 you’re struggling, then it’s probably heavy enough!
• Start slowly. No worries if you can only manage a few pounds at the start – your body will soon get used to weight training and it won’t be long before you’re pushing yourself even further. If a particular exercise starts getting easier, up the challenge by adding more weights: over time, this progression could make all the difference in achieving fitness goals!
• Take time to rest. To maximize the benefits of exercise, let your muscles recover between workouts by resting one day in between. It is suggested that major muscle groups are worked two to three times a week in single sessions or you can focus on specific areas daily. For example, target your arms and shoulders Monday; legs Tuesday; core Wednesday etc!

Reap the rewards of weight training

As we age, our lean muscle mass atrophy naturally. Uncontrolled, this can result in fat replacing it — but weight training provides the opportunity to reverse that trend regardless of your age!

Looking to get stronger, healthier and more fit? Building muscle can help you achieve just that! As your muscles grow in strength and stamina, so too does the ability for improved weight maintenance along with metabolic efficiency. Now’s the time to start transforming into a better version of yourself – begin today!