Weight training is a form of exercise for developing the strength and size of skeletal muscles. It is a common type of resistance training, which is one form of strength training. Properly performed, weight training can provide significant functional benefits and improvement in overall health and well-being.
30 minutes a session for a beginner. You can work out longer with weights, but don’t over-train the muscle, three exercises per muscle group is plenty (advanced). If you weight train for more than 60 minutes your probably doing one of two things, over-training or talking too much.
Weight training provides a stress to the muscles that causes them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart. Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines.
Weight training exercise
Chest Press
The bench press is a core fundamental exercise for developing upper body strength. You’re not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back).
Biceps curl
Dumbbell Bicep Curl Instructions. Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. … Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
Lat pull-down
The exercise also improves stability in the lower back and core. Sit at a lat pulldown station and grab the bar with an overhand grip that’s just beyond shoulder width. … Pull your shoulder blades down and back, and bring the bar to your chest. Pause, then slowly return to the starting position.
Triceps pushdown
Triceps Pushdown Instructions. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor.
Barbell squat
A barbell squat is a push-type, compound exercise which works primarily your quadriceps, but also trains your glutes, hamstrings, and calves, as well as muscles in your lower back. The following table lists general information about barbell squats and the muscles that you use when performing barbell squats.
Shoulder press
shoulder press focuses primarily on two portions of the deltoids, or shoulders, it also works a plethora of other muscles. Your trapezius, triceps and rotary cuff muscles all have to work in conjunction with your shoulders for this exercise to be done.
Deadlift
The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, then lowered to the ground. It is one of the three powerlifting exercises, along with the squat and bench press.