Contents
Weight Training Fundamentals
Types of Weights
How to Make a Weight Training Plan
Weight Training: Form and Safety
Weight Training Exercises
Leg and Butt Exercises
Back Exercises
Chest Exercises
Shoulder Exercises
Arm Exercises
Core Exercises
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How to Make a Weight Training Plan
Every time you do a specific weight training exercise, you’ll perform a certain number of reps and sets and lift a specific amount of weight.
- Rep (repetition): One complete movement of a particular exercise
- Set: A group of consecutive reps performed in succession
- Amount of weight: Depends on your strength and familiarity with the exercise
For instance, you might do an exercise for 3 sets of 10 reps at 50 pounds. For each exercise, your goal should be to bring your muscles to the point of fatigue—the point at which you physically cannot do another rep with perfect form and technique—by the last rep of the last set. You’ll build and tone muscle more efficiently and effectively if you reach the point of fatigue in each exercise you do.
There are no hard and fast rules about how many sets and reps and how much weight you should lift in order to reach the point of fatigue. But there are guidelines to make sure your plan for each exercise is right for you.
Reps, Sets, and Weight
The number of reps and sets you should do, and the amount of weight you should lift, depend first and foremost on your familiarity with the exercise:
If You’re New to an Exercise
For any new exercise, your first goal should be to master proper form, since good form prevents injury and maximizes results. To master good form for a specific exercise, start with 4–8 sets of just 1–5 reps using a comfortable weight load. Don’t attempt to reach the point of fatigue.
If You’ve Already Mastered Good Form for an Exercise
Once you’ve perfected your form for a specific exercise, the number of reps you do and the amount of weight you should lift depend on your goals:
- To bulk up: Do fewer reps (5–8) with heavier weight.
- To get toned: Do more reps (10–15) with lower weight.
In each case, do as many sets as you can while maintaining good form and technique. Typically, this will be on the order of 3 or 4 sets.
Progressing Through Sets
You may want to start with a relatively light weight on your first set, then work up to the weight that will bring you to the point of fatigue by the end of your last set. Depending on your experience, strength, and the specific exercise, the weight on your last set might be only 1 pound heavier than your starting weight, or it might be 100 pounds heavier.
Once you hit the point of fatigue, move to an exercise that targets another muscle. Don’t try to lift more weight once your form has begun to slip—that can lead to injury.
Increasing Weight, Reps, or Sets
As you work on an exercise over time, it’ll get easier, so you’ll have to increase either the weight or the number of reps and sets to reach the same point of fatigue.
- To bulk up: Focus on increasing your max weight.
- To get toned: Focus on increasing reps and sets, though you may have to increase weight slowly as well.
If all you want to do is maintain your current level without losing muscle tone or mass, then you can continue to exercise without increasing reps, sets, or weight.
Schedules
To get the most out of your workouts, do the following:
- Exercise regularly: To get the full benefits of weight training, your schedule must be regular (at least 2–3 times a week). A session can last for as little as half an hour, though if you want to get really toned or build muscle, hour-long workouts are better.
- Rotate muscle groups: To give your muscles time to rest and heal between workouts, avoid working out the same muscles two days in a row. Instead, work different muscle groups on different days. (Abs are an exception: it’s generally safe to work them every day.)
- Vary your routine: Don’t always use the same exact exercises to target each muscle. Instead, vary your routine: working the same muscle in different ways and from different angles will help you progress faster.
Tracking Your Progress
As you work through your weight training program, track your progress in a small journal or notebook.
- Each day, jot down the exercises you did, the number of reps and sets, and the weight.
- Every time you repeat an exercise you did during a previous workout, check your journal so you can match or increase your previous reps, sets, or weight.
Keeping a journal will help you track and vary your routine. It’ll also give you positive feedback: it’s satisfying to watch the numbers in your journal increase as the weeks pass.
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