Weight Training

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Tips for Using Free Weights

Free weights are bars with weights on each end. The long bars are called barbells, and the short bars are called dumbbells. It takes two hands to hoist a barbell. You can lift a dumbbell with one hand, [more…]

How to Use a Weight Bench

A weight bench can help you get a better strength-training workout. Some benches are flat, and some are upright, like narrow chairs with high, padded backs. Others are adjustable so you can slide them [more…]

Weight Training: How Many Reps (and Sets) to Do

You can’t design a strength-training (or weight-training) program without knowing two terms: rep and set. Rep (repetition) is one complete motion of an exercise. A set is a group of consecutive repetitions [more…]

Weight Training: Considering How Much Weight to Lift

If you are using weight training to increase your strength, you need to lift an amount of weight that stresses your muscles. This should be enough weight so that you feel challenged as you’re lifting, [more…]

How to Lift Weights the Right Way

You should learn proper form to lift weights in a strength-training program. The way some people lift weights, you’d think they were in labor or impersonating a mountain gorilla. Grunting, screaming, and [more…]

Weight Training: Knowing How Long to Rest between Sets

The amount of rest you take in between sets during a weight lifting routine is a variable that you can toy around with. In general, you should follow these guidelines when strength-training: [more…]

Weight Training: How Quickly to Perform Reps

In a strength-training (or weight lifting) program, you need to understand how quickly you need to perform reps (repetitions) weights. You should take a full 2 seconds to lift a weight and 2 to 4 seconds [more…]

Creating a Weekly Weight Training Workout

When you begin a strength-training program, you should start by lifting weights two or three days per week for several weeks, completing one set of 10 to 12 reps. You may eventually want to increase to [more…]

Tracking Your Weight Training Progress

You may find that recording your workout details increases your motivation and helps you keep up with your workout program. Try logging your workouts in a notebook or weight training diary to see if this [more…]

Knowing When to Change Your Weight Training Routine

Some people change all or part of their strength-training routine every time they work out. You should consider trying at least one new exercise each month. After you learn a basic routine, expand your [more…]

How to Do the One-Arm Dumbbell Row

Exercising your upper back without machinery isn’t easy, but the one-arm dumbbell row does a good job. This exercise also strengthens your biceps and shoulders. Be especially careful if you have lower-back [more…]

How to Do the Dumbbell Chest Press

The dumbbell chest press closely mimics the bench press — the favorite exercise among serious weightlifters everywhere. This exercise works your chest muscles, shoulders, and triceps. If you have shoulder [more…]

How to Do the Dumbbell Shoulder Press

The dumbbell shoulder press exercise targets your shoulders, placing some emphasis on your triceps and upper back. Use caution if you have lower-back, neck, or elbow problems. [more…]

How to Perform External and Internal Rotation Exercises

External and internal rotation exercises target your rotator-cuff muscles but strengthen your shoulder muscles as well. If these movements bother your neck, try resting your head on your outstretched arm [more…]

How to Do the Dumbbell Biceps Curl

The dumbbell biceps curl exercise targets your biceps, the muscles you rely on to hold heavy objects and look buff in sleeveless shirts. Use caution if you have lower-back or elbow problems. [more…]

How to Do the Triceps Kickback

The triceps kickback exercise works your triceps, which assist the chest in just about every pushing movement. Use caution when doing this move if you have elbow or lower-back problems. [more…]

How to Buy Exercise Bands and Tubes

Rubber exercise bands and tubes are an extremely versatile way to strengthen your muscles. They are great for traveling and are inexpensive — you can buy three or four bands for [more…]

How to Buy Ankle Weights

Ankle weights are great for making certain floor exercises (like leg lifts) more difficult. You’ll probably want ankle weights if you like body-sculpting exercise DVDs because at some point, lifting your [more…]

How to Buy Dumbbells

Free weights — dumbbells and barbells — are excellent strength training investments for a home gym: They’re simple, versatile, and relatively inexpensive. For a beginner, dumbbells [more…]

How to Buy Barbells

When purchasing free weights for strength training in a home gym, you can’t beat barbells for power lifts like bench pressing and squatting. Plus, barbells add even more variety to your workout than pairs [more…]

Tips for Picking the Right Kettlebell

When you’re shopping for workout gear, investing in a good, high-quality kettlebell is the best way to go. After all, you certainly don’t want to be slinging a cheap kettlebell around your body and head [more…]

Positioning Your Back Properly for a Kettlebell Workout

For all kettlebell exercises, you need to make sure your back is positioned correctly so that your hips, not your back, absorb the force of the kettlebell. The term [more…]

Using Your Hips to Move Your Kettlebell

Your hips do a lot of work when it comes to moving your kettlebell. To help engage them properly during a kettlebell workout, put on clothing that allows you to sit all the way back into your hips [more…]

A Checklist for Good Kettlebell Form

Executing kettlebell exercises takes a lot of concentration. Commit this checklist to memory, and use it as your guide for getting into the right start position for all your kettlebell exercises: [more…]

Breathing to Keep Yourself Safe during a Kettlebell Routine

Breathing plays an essential role in keeping you safe when you’re using kettlebells. To breathe correctly during a kettlebell routine, you need to know how to tighten your abdominal muscles. Try this simple [more…]

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