Weight training

Main thing

Weight training is a type of strength training that involves the use of weights to provide resistance against the muscles. The core principle is to repeatedly overload muscles by lifting weights to make them stronger. It can be small weights or close to your one-repetition maximum (1RM), which is performed in powerlifting. The key variables are the weight lifted, number of sets and reps, and training volume (sets × reps × load).

The pros of weight training include increased strength, muscle mass, bone density, metabolism, and insulin sensitivity. It can also improve mental health and reduce the risk of injury and chronic diseases. The cons are the risk of injury if done improperly, the time commitment required, and the potential for hitting a plateau.

Terms

• One-repetition maximum (1RM): The maximum amount of weight you can lift for a single repetition of an exercise.

• Repetitions (reps): The number of times you perform an exercise in one set.

• Sets: A group of repetitions performed without resting.

• Powerlifting: A strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift.

• Training volume: Commonly defined as sets × reps × load, a key variable in the effectiveness of strength training.

An analogy

Weight training is like boosting your car, making it more powerful and durable. Just as you might upgrade your car's engine, suspension, and brakes to improve its performance and longevity, weight training upgrades your muscles, bones, and metabolism. And just like a well-maintained car can handle tougher roads and last longer, a body conditioned by weight training is more resilient to physical challenges and the effects of aging.

A main misconception

Many people believe that weight training will automatically make them bulky or musclebound. However, building significant muscle mass requires a very specific type of training (high volume with moderate to heavy weights) combined with a surplus of calories. Without those conditions, weight training will simply lead to increased strength and muscle tone rather than bulk. Genetics also play a major role in how much muscle an individual can build.

The history

1. 6th century BCE: Ancient Greeks used halteres, a form of dumbbells, in their strength training.

2. 1st century CE: Gladiators in Rome trained with wooden or metal weights.

3. 1849 CE: The modern barbell was invented by Hippolyte Triat in France.

4. Late 19th century CE: Weight training gained popularity, especially among strongmen and wrestlers.

5. 1896 CE: Weightlifting was featured at the first modern Olympic games in Athens.

6. 1902 CE: The term "bodybuilding" was first used by Eugen Sandow, the "father of modern bodybuilding."

7. 1970s CE: Strength training machines, like those developed by Nautilus, became widely available.

8. 1980s CE: Weight training became increasingly popular for general fitness, not just competitive lifting.

Three cases how to use it right now

1. A beginner could start with a simple dumbbell routine, 2-3 times per week. This might include exercises like goblet squats, dumbbell bench press, one-arm rows, and Romanian deadlifts. Start with light weights and focus on proper form for 2-3 sets of 10-12 reps. As you get comfortable, gradually increase the weight and add new exercises.

2. For those with access to a gym, a machine-based routine can be a safe and efficient way to train. Start with the leg press, chest press, lat pulldown, seated row, and shoulder press machines. Use a weight that allows you to complete 3 sets of 10-12 reps with good form. As you get stronger, gradually increase the weight and consider adding free weight exercises to your routine.

3. For more advanced lifters, a powerlifting-style routine could be used to maximize strength gains. This would involve focusing on the squat, bench press, and deadlift, using heavy weights (80-90% of 1RM) for low reps (1-5 per set). Accessory exercises could be added for balance and injury prevention. Such a routine might be done 3-4 times per week, with careful attention to recovery and technique.

The key in all cases is to start at your current level, focus on proper form and progression, and be consistent with your training. It's also important to allow adequate rest between workouts and to fuel your body with proper nutrition.

Interesting facts

• Strength training can increase your basal metabolic rate by 7-8%, which means you burn more calories even at rest.

• Weight training can improve brain function and protect against cognitive decline in older adults.

• Resistance training can reduce symptoms of depression as effectively as antidepressant medication in some cases.

• Strength training just twice per week can reduce body fat by 3% in a 10 week period, even without changing your diet.

• The oldest competitive bodybuilder began training at age 87 and competed at age 91.