Contents
Weight Training Fundamentals
Types of Weights
How to Make a Weight Training Plan
Weight Training: Form and Safety
Weight Training Exercises
Leg and Butt Exercises
Back Exercises
Chest Exercises
Shoulder Exercises
Arm Exercises
Core Exercises
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- Basic form and safety guidelines to help you get started
- Advice for working out the legs, butt, back, chest, shoulders, arms, and core
- Clear, step-by-step instructions for nearly 40 different exercises
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Weight Training Fundamentals
Before you begin weight training, it helps to understand the benefits that weight training provides, the major muscle groups in the body, and how weight training builds muscles.
Benefits of Weight Training
Weight training provides multiple benefits for the body:
- Strength: Stronger muscles give you better joint support and lower your risk of injury.
- Appearance: Weight training will help improve your appearance. Depending on your goals, you can get toned, add mass, or work on shaping specific areas of your body.
- Weight loss: When you add muscle to your body, you increase your metabolism, causing you to burn more calories and lose weight faster.
- Bone and muscle health: After age 30, people begin to lose bone mass and muscle tissue. Studies have proven that weight training significantly slows bone and muscle loss and can help prevent osteoporosis.
- Energy: Like all kinds of exercise, weight training will make you feel more energetic and can reduce symptoms of stress and depression.
Muscle Groups
The major muscles of the human body can be organized into muscle groups. The image below uses color to show the individual muscles in the different muscle groups:
How Weight Training Builds Muscles
Your muscles are made of tiny fibers bundled together. When you lift weights, you actually create tiny tears in those muscle fibers—but then when those tears subsequently heal, your muscles grow in strength, size, and firmness.
| Acknowledgments & Disclaimer |
