Principles of Weight Training- Part One

In the middle decades of the 20th century, weight lifting exercises were predominantly used by body builders, competitive weight lifters, and wrestlers.  Most other athletes avoided weight training because of the myth that lifting weights would reduce their flexibility and make them “muscle bound”.  While this myth has long since been dispelled through scientific research, many people still avoid weight training today for fear that they will develop massive, hulking muscles that will make themselves appear disproportionately large.  Unfortunately, this apprehension has scared many people away from reaping the potential benefits that can be derived from a safe, effective weight training program.

Weight training for every body.  In virtually every sport, athletes can improve their performance by lifting weights.   Depending on their goals and the nature of their sport, the wight training programs can be varied to reduce gains in peak power, muscular strength or muscular endurance.  Obviously, with such a wide range of benefits available from weight training, anyone who is interested in improving their general health and fitness can benefit from a weight training program that is carefully designed and suited to their own goals and needs.  For this reason, weight training is used in rehabilitation and active healing, and as a training device to help correct postural or structural imbalances.

Perhaps the best reason that weight training should be included in every person’s fitness program is because lifting weight has so much to do with daily activities (i.e. lifting groceries, picking up luggage, climbing stairs, etc.).  With stronger muscles, simple tasks that we do every day become much easier.  In addition, proper lifting technique in the gym easily carries over to proper lifting techniques at work or at home, which lowers the chance of an unforseen injury.

Weight or Resistance training is composed of two parts: muscular strength and muscular endurance.  Muscular strength is the ability to perform a single repetition with maximum force.  Muscular endurance is the ability to perform repeated muscle contractions or repetitions.

Weight training for women, many women have been hesitant to work out with weight because they are afraid they might develop bulging muscles like a male bodybuilder.  This is physiologically impossible because hormonal factors within the female body limit the size to which a woman’s muscles may grow.  A well-designed weight training program will help to tone a woman’s body and greatly increase her strength, without the possibility of developing huge muscles, especially if a healthy, well-balanced diet is follo0wed in conjunction with the exercise.

Studies have shown that women respond to weight training quickly and that their improvements in strength are relatively similar to those seen i men.  In addition, building muscle tissue through weight training increases metabolic rate, which helps to burn excess calories all day long.  Thus, a combination of weight training and cardiovascular exercise will produce noticeable results for total physical fitness.  Since Circuit Training contains both cardiovascular and weight training components, it is an excellent mode of activity for both men and women.

In our experience we have found that most women will benefit from lighter weight and higher repetitions to slim and tone the legs.  We recommend training the upper body with lower sets and heavier weight to better balance their overall physique.  This type of training develops a more symmetrical appearance.

For more information contact Fitness Consultant Leslie at (905) 577-0626