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Weight training is not synonymous to powerlifting. It is a much wider term than that. In layman terms, weight training is training done with weights. It is as simple as that. There are several benefits of incorporating weights in your workout routine. Let us look at some benefits of weight training:
1. Weight training helps you lose body fat. So for all those who thought that weight training was a method adopted to bulk up, that is not the case. It depends on the kind of diet you follow or the kinds of exercises you choose.
2. Weight training helps you increase your endurance, strength and stamina.
3. Weight training helps you fight a lot of problematic health conditions like osteoporosis, back pains, diabetes etc. Not only that, but it also helps you work on your mental condition. It helps you fight depression, anxiety and stress.
4. It helps in making your bones, muscles and tendons strong and that in turn, reduces the risk of injuries.
5. Since you add resistance to your exercises, you train your body to maintain proper posture.
6. Since weight training helps you work on your core, it makes your core strong and enhances your efficiency of doing regular tasks.
There are some pointers that you must keep in mind before you start weight training:
1. Choose weights wisely.
2. Challenge your body but do not torture it.
3. Rest is as important as working out.
4. Be well hydrated and do not cut down on carbs so much that it starts to cause health issues.
5. Know and acknowledge your limitations. It is okay to have boundaries. It takes time to push them. Do not try and speed up the natural course.
Now, let us look at a weight- training program that will help you lose weight:
Exercise #1
Stiff Leg Dumbbell Deadlifts
Instructions:
Step 1: Stand with your feet about shoulder width apart and hold a dumbbell in each hand. Keep your arms by your side and bend your knees slightly.
Step 2: Without moving your knees, lower the weight to bring them over your feet. You will have to bend at your hips and remember to keep your back straight. Go down until you feel a pull.
Step 3: Get back up to the initial position by pulling your hips forward. Keep the weights close to your body throughout the exercise. Repeat
Do 2 sets with 10 reps each. You can do the regular deadlifts as well. Both work equally well. You can also use barbells for this exercise. Your form, posture and speed are extremely important for this exercise. Compromising on any of those can lead to severe injuries. So be careful with this exercise.
Exercise #2
Squat and Curl
Instructions:
Step 1: Stand with your feet hip-width apart and hold a dumbbell in each hand. Your palms must face forward.
Step 2: Bend your knees and lower your body down by pushing your hips back. Go until your thighs are almost parallel to the floor. Simultaneously, engage your biceps and lift the dumbbells by bending your elbows and get them to your shoulders.
Step 3: Push through your feet and extend your arms as you get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
Exercise #3
Side Lateral Raises
Instructions:
Step 1: Hold a dumbbell in each hand and stand with your back straight. Your palms must face your body and your torso must be straight and engaged.
Step 2: Without swinging your torso, lift the weights up to your side and go until they are parallel to the floor. Note, your elbows must be bent a little and your pinky finger must be above your thumb. Hold this position for a second.
Step 3: Get back to the initial position and repeat.
Do 2 sets of 15 reps each.
Exercise #4
Plate Twists
Instructions:
Step 1: Sit on the floor and hold a weight in front of your chest. Bend your knees to place your feet on the ground.
Step 2: Lift your legs off the floor and bend your upper body backwards. Do not arch your back and keep your elbows close to your torso.
Step 3: Twist your torso and move the weight to the left. Go as far as you can and repeat for the other side.
Do this exercise for 1 minute.
Exercise #5
Tricep Dumbbell Kickbacks
Instructions:
Step 1: Hold a dumbbell in each hand and make sure that your palms are facing your torso. Bend your knees a little.
Step 2: Bend at your waist and push your upper body forward and go until your torso is almost parallel to the ground. Keep your upper arms close to your body and point your forearms to the floor. Bend your elbows at about 90 degrees.
Step 3: Without moving your upper arms, push the weights to the back and go until your arms are completely extended.
Step 4: Hold for a second and get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
Exercise #6
Plank Rotations
Instructions:
Step 1: Hold a dumbbell in each hand and get down in the plank position with your arms extended under your shoulders and your body balanced on your toes and arms. Note that your body must form a straight line from your head to your heels.
Step 2: Lift your right arm up and extended it towards the ceiling by rotating your torso to the right. Watch the weight as you do it. Get back to the initial position and repeat for the other side. This makes 1 rep.
Do 2 sets of 10 reps each.
