Weight training basic: Top three tips

By Matt Law [Health Bureau Chief]

No matter what your goals are or what your fitness level is, there are a few basic rules to follow when hitting the gym.

1] Learn how to lift properly:
– Learn how to grip the weights in a safe manner.
– Remember to breathe out on the contraction and in on the relaxation.
– Maintain proper posture when lifting.

2] Start out slow.
– Starting too quick can cause injury and unwanted soreness.
– Lift light when you first start your weight routine. You’ll often hear terms like periodization or step-loading, these refer to progressively increasing the intensity of a workout to allow your body to adapt. All high performance athletes treat these theories like gold.

3] Know what you are trying to achieve.
– Are you trying to build sport-specific strength, get big, or just get fit? You train differently for each, here is a breakdown.
– It will take a little trial-and-error to determine weight loads but aim to have a weight you can lift 1-2 more reps than in the list below. You don’t want it so heavy you can’t complete the set, and you don’t want it so light that you aren’t getting a workout.

For fitness and endurance:

You’ll want to complete 2-4 sets of 12-20 reps 3-4 times a week.

For getting bigger:

2-4 sets of 8-12 reps 3 times a week.
Rest 1 minute between sets.

For maximum strength:

2-4 sets of 4-8 reps 3 times a week.
Rest 1-3 minutes between sets.

Have fun and try to be in and out of the gym in around 40 minutes, short workouts keep you from getting bored and many studies have shown hormone levels decrees around a 40 minute mark making anything more a little less effective.