One of the recognized ways to improve your results in weight training is to change the nature of your workout when you seem to be stuck in a rut -- lift heavier with fewer repetitions, lift lighter with more repetitions, change rest periods, velocity, range of motion of the lifting movement and so on. Variety in weight training is not only important to keep you from getting bored and stale with your training, it can target a variety of goals from strength, muscle power, endurance, weight loss and performance.
You can also change the target of the workout. Rather than just do a general all-purpose workout, you can choose a specific program. I've listed several programs below.
Read up on this beginner information before starting these workouts if you need it:
- Where to Train -- Home or Gym? Advantages and disadvantages of both options.
- Ask Your Doctor if it's OK for you to do weight training,
- Begin That First Weights Session. Tips on getting ready for weight training.
- Best Weight Training Guide. A guide for anyone interested in the more technical principles of weight training.
Specific Weight Training Programs
Sports Weight Training Programs
General Program Notes
- Warm up with light cardio and a few lifts with a lighter weight than you use for the main workout.
- Always practice good form when lifting.
- Cool down with stretching and/or light cardio.
- Weight training is only one aspect of sports training. Don't allow it to replace or reduce your skills training.
