Weight Training

There are many different types of weight training styles and techniques. The techniques used will be dependent on the specific goals each individual looks to achieve. Such goals may be:

  • Hypertrophy: Which refers to increased muscle bulk and size.
  • Maximal Strength: The highest level of force an athlete can possibly generate.
  • Explosive Power: Power lifting
  • Strength Endurance: Strength endurance can be developed through circuit training or the use of low weights and high repetitions. For events such as distance running, cycling, swimming and rowing, strength endurance is important.

    The benefits of strength training training to athletic performance are enormous and many. Not only is it an integral conditioning component for power athletes such as Football, Rugby players, and Wrestlers, performance in the pure endurance events can be improved with a well-structured strength routine.

    First some guidelines for resitance training:


  • Beginner: (not currently exercising) 2-3 training sessions per week
  • Intermediate: (possesses basic exercise skill) 3-4 training sessions per week
  • Advanced: (possesses advanced exercise skill) 4-5 training sessions per week.

    Intensity- The amount of resistance or load used in ans exercise expressed as a percentage one 1 repetition maximum.
    Moderate to hard; the last repetition should be difficult or require assistance.

    Repetitions- The complete range of motion of the lengthening and shortening phase of the muscle action expressed as the number of times the complete cycle is formed.
    8-12 healthy adults, 10-15 older adults.

    Sets- The total amount of repetitions completed at one time.
    2-4 with a rest interval of 2-3 minutes.

    Either multi-joint exercises using more than one muscle group or single joint exercises focusing on one muscle.

    All of the above will be dependent on your training goals:

    Training Goals

    In addition, practice the following when weight training:
    1. Be sure to warm up.
    2. Control the weights in a safe manner.
    3. Breathe ( never hold your breath ).
    4. Engage your core, keep a tight straight posture.

    Click on the links below for different types of lifting styles and routines.

    A common problem that weight lifters and in fact, all athletes suffer from is "Athlete Incontinence". The Pelvic Floor is a muscle which also needs work just like any other muscle in the body. For full instructions, visit Pilates Exercises

    Resistance Training for Endurance Athletes

    High Intensity Training to build muscle Strength and Power

    Bodybuilding and sculpting

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