HOw do you lift weights?help!:-?

koreantiger81 · May 20, 2002

It's Summer time..I have a lot of time on my hands..I want to start working out to get toned.

.HOw many times a week should i work out? For how long should each session be? Should I concentrate on the upper body for one session and the lower body for another session? help!

ckdstudent · May 20, 2002

It depends what you're trying for. If you want to bulk up and get big muscles then you want to do only a few reps (perhaps ten or so) with heavy weights. If you want to increase muscle density though then you should lift much lighter weights and do more reps. As for length of workout, its up to you.

KickChick · May 20, 2002

Here are some basic guidelines for the beginner...

1. What is your goal? .... weight loss, improved strength, bulging biceps??? Write it down .... this seals your mental and physical committment!

2. Warm up for 8-10 min. with cardio followed by gentle stretching. This gets your metabo started, raises your core temp thus making your muscls more pliable lessening the possibility of injury.

3. To begin with... pick 2 days and train working the upper body one day and the lower the next. If you try doing a total body workout the next day yoiu might be too sore and get discouraged. If you isolate the soreness to one part of body then it won't be so bad. Allow 48 hrs. in between training the same body parts.

According to American College of Sports Medicine.... a good beginner routine is 2-3 sets of 8-12 repititions each for max results. (A" rep" is one complete motion of an exercise and a "set" is a number of reps performed in a row.)

4. Choose an exercise for each bodypart and perform with strict form and correct technique. (ask a cerfied trainer if yu are unsure!) Work large muscle groups first such as back and chest before moving on to smaller areas like the biceps and triceps. Smaller groups supprt and assist larger ones and will fatigue earlier (this limits your ability to work those larger muscles) if their exercised first!Work slowly through both phases of muscle contraction ( the positive and negative... being the the concentric of shortening of the muscle when the weight is lifted and the eccentric or lengthening of the muscle as the weight is brought down. You want to be in control of the weight not visa versa. Rest 1-3 min. between sets and gently stretch the muscles you are training.

5. Most importantly ... how much weight should you lift? Choose a weight you think will fatigue the muscle in 8-12 reps. If you hit 12 reps and feel like you could do 10 more its too light. If you can't even make it to 8 then the weight is too heavy. Shoot for low weight and then increase as you progress.

6. Don't forget to breathe! Holding it can make you blood pressure double (like when you do cardio)..... Inhale as you finish lowering the weight and exhale as you finish lifting it for each rep to avoid dizziness and fainting!

7. Allow for a cooldown and stretch 5-10 min. This brings bodytemp back to normal and may alleviate some soreness.

Key is dedication .... beginners won't see change in their bodies until about 3-6 weeks ... but you will notice signifcant gains in strength, coordination and motor skill before then! Stick with it ... be patient. Good muscles come to those who weight!