Weight training is one of the oldest methods for development of strength. Strength is one of the oldest components of physical fitness and it directly or indirectly improves the other components of physical fitness. It consists of various types of exercises like isotonic, isometric and isokinetic.
To increase the strength, weight training is considered as one of the best training methods. In weight training we practice with the tools which provide resistance or weight such as barbells, rods, weight plates, weight training machines, free body weight resistance. It depends upon the principle of overloading which has to be given in a progressive way. So the weight or resistance is gradually increased depending upon the muscular ability and type of strength component requirement that is explosive strength, maximal strength and strength endurance.
Before starting a weight training session, a proper warming up must be done. Warming-up raises the body temperature slightly. This makes the muscles flexible which increases their contractibility. By this, the chances of injury are reduced. Warming up regulates the cardiovascular system for the coming needs. It regulates the metabolic rate, and this improves the efficiency of the energy production. The neuro-muscular coordination is better, making the responses fast and efficient. It prepares us to be mentally ready for the exercise. It ensures better perfection in exercise skills and techniques.
Some of the general exercises performed in weight training are:
Shoulder and arms: Bench press, shoulder press, lateral pull, arm curl, butterfly pull, chin ups, push ups, etc.
Abdomen: Sit ups, Abs crunch, reverse sit ups, L-hold etc.
Legs: Half squat lift, full squat lift, heel raise, stepping/stair jump, leg curl, leg extension etc.
Some factors should be considered during a weight training session. They are type of strength requirement, body part requirement, that is, which part to be strengthened, number of repetition and sets, speed of repetition, rest time between the sets, resistance or weight, duration of weight training session and so on.
Weight training increases the strength for every body type. It improves diet. It increases the diet. It increases the endurance. It improves the body posture and structure. It controls weight. It removes fats from the muscles. It helps in rehabilitation process. It reduces the chances of injury.
‘Training’ is not a new word, people have used it since the archaic period. Training means the process of preparation for some task. But here our main task is fitness through gym equipment. Training must be a specialized process of all-round physical conditioning aimed at good health and fitness. Training should be based on scientific facts if we want fruitful results. Systematic and regular training improves our fitness level. The training exercises have an impressive effect on our physique. Weight training must be a planned and controlled process for achieving our health goal apart from weight training along with various gym equipments like kettlebells, treadmills, exercise bikes, spin bike etc.
Weight training ensures a harmonious development of physique thorough a series of exercises, using free weights and resistance machines that shape each muscle group. Each muscle is overworked to develop it in terms of muscle mass, muscle density, muscle elasticity and balanced muscular movement. With the weight training exercise workout, one must intake good bodybuilding supplements to nourish the exhausted body to build muscles.