photo credit: whyld

Repeatedly lifting weights that increase with time is the core of weight resistance training, and be used as part of a weight loss or weight management routine. On top of building muscle, you’ll often see an improvement in strength, endurance, flexibility, and coordination when you use weight resistance training in your fitness routine. Of course, if you’re trying to lose weight you’ll be happy to know that it will increase your metabolism; more muscle means improved metabolism.

In order to effectively use weight resistance training, you have to gradually increase the amount of the weights. You start with whatever weight seems to give you a little bit of a challenge, but not much. Weight resistance training is not about seeing how much weight you can lift at any given time, but about consistency. In time you’ll realize that the weight you’re using is becoming very easy. That’s when you add a few pounds to the amount of weight you’re using, to keep your body adapting and challenged.

Weight resistance training can be done in many ways from using dumbbells (hand weights), free weights, machines, or even your own body (think push-ups). To keep your body adapting and challenged you can do several things. Usually this is done by slightly increasing the weight being lifted. However, you can also increase the number of repetitions or sets, or increase the time of resistance by slowing down the movement (lifting).

If you’re going to start a weight resistant program, it’s best to focus on a certain muscle group of your body. You can take this even further if you play any kind of sport by using the muscle group that is most applicable to the actions you perform while playing. If you like racquetball for instance, consider focusing on your shoulders and increasing the muscle strength there. Over time your muscles will perform the motions that you’ve trained them to do without you even having to really think about it. This is referred to as muscle memory.

Whether you’re looking to lose weight, improve your overall health and strength, or improve your performance, weight resistance training is always a good choice.