Weight Lifting 101


What’s the one thing that you can do to get thinner, re-shape your body, enhance muscle tone, end up noticeably more grounded, fend off osteoporosis, bring down circulatory strain, and so forth.?

Weight Lifting! Or, then again as it’s likewise called, Strength Training!

For whatever remains of this book I will allude to the craft of weight lifting as quality preparing. One reason many individuals don’t lift weights is on account of they are scared by the word weight lifting.

It stuns me to perceive what number individuals abstain from lifting weights for some reason.

Give me a chance to ensure you are clear of one vital certainty.


How about we hop right in and begin off by covering precisely “what” quality preparing is.

It’s in reality extremely basic. Quality preparing or weight lifting is the lifting of substantial weights and additionally protection in a recommended way as an activity or in athletic rivalry.

Notice I said weights or potentially protection. It doesn’t need to essentially be a weight plate or a dumbbell. We’ll get into that all the more later.

As straightforward as that meaning of quality preparing sounds, why are you thus numerous other individuals not doing it?

The response to that is most likely one of these two:

  1. You don’t know what to do, or you’re confounded about what to do.
  2. You have never understood that quality preparing can and will fabricate muscle, which thus will enable you to look and feel awesome.

You could be on a quality preparing program at this moment.

Regardless of whether you are, I need you to truly focus on what we will discuss for whatever remains of the book. I’m certain it will make them contemplate why you ought to lift weights starting now and into the foreseeable future.

We will discuss why building up a quality preparing project will eventually enable you to get more fit, include some muscle tone, look better and feel better about yourself.

We will go over a few “myths” about quality preparing and the genuine realities behind them.

Thus, regardless of whether you’re new to quality preparing or you’ve been doing it for a considerable length of time, give careful consideration.


We should first clear up a portion of the misinterpretations about quality preparing and reality behind these myths.

This first myth is the “biggie” and it has kept a large number of you from weight lifting (particularly ladies).

It sounds a touch of something like this; “I would prefer not to lift weights since I would prefer not to get enormous and cumbersome.”

It’s a disgrace that many individuals think like this since it is so distant from reality. We should investigate that myth a bit.

When you consider weight lifters, you presumably consider jocks, correct?

You think about the men and ladies on ESPN parading around in little bathing suits with enormous massive muscles flying out everywhere.

There are three explanations behind this:

  • These individuals are a greatly minute level of the populace.
  • That is their job and they burn through 4 to 5 hours every day in the exercise center.
  • Some of them are utilizing execution upgrading drugs (steroids, and so forth.) to resemble that

So on the off chance that you can get that picture of the “weight lifter” out of your head and think as far as the normal ordinary individual, you will perceive any reason why the myth about getting massive is only that, a myth!

What we will discuss next I will endeavor to disclose to you in a straightforward path, without utilizing any therapeutic or expert wording.

When you lift weights your body constructs muscle. The more muscle you have, the more calories you consume (even very still). The more calories you consume the less you weigh.

It’s as basic as that!!!

Give me a chance to give you a case of this that may make it somewhat less demanding to get it. We’ll discuss 2 ladies in this illustration.

Suppose you and your closest companion are perched on the lounge chair observing some T.V. You by and by quality prepare 3 times each week, yet your companion does not.

Following a hour of watching T.V passes by, who will have consumed more calories?

The normal response to that would be that you both consumed the same (nothing), since you weren’t doing anything.

In any case, the real answer would be that you consumed more calories, and I’ll disclose to you why for one straightforward reason. THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN!!

Presently you may state to yourself, “Yet in the event that I lift weights, my muscles will get greater and I will seem enormous and massive.”

This has a propensity to happen to men now and again, and that is a result of the male hormone testosterone. In any case, what additionally happens to men, much the same as the ladies, is that they will dispose of the fat and supplant it with slender muscle.

So the slender included muscle will now be there rather than the delicate jam like fat.

So, remember this. Evan however men have more testosterone, it would even now be extremely troublesome for a man to get enormous and massive. You would need to prepare like a genuine weight lifter with the end goal for this to happen. Being hereditarily honored doesn’t hurt either.

What’s more, in the event that you saw yourself beginning to “mass” up a bit, and that is not what you need, simply diminish the measure of weight you are lifting. Exceptionally straightforward.

Ladies then again, don’t have enough testosterone to try and verge on “building up”.

Which conveys us to another myth.

That myth being a standout amongst the most famous in the realm of activity, which is, “Muscle measures more than fat.”

How absurd is that colloquialism?

That resembles the old joke, “Which measures more- – 10 lbs. of steel or 10 lbs. of plumes?”

Ideally at this point you realize that the response to that inquiry is that they both truly measure the same. 10 lbs. is 10 lbs. regardless of what it is made of.

How about we go over this in somewhat more detail.

Muscle is substantially more reduced and thick than fat. It really consumes up less room than fat does hence. That bodes well, correct?

Fat, then again, is delicate and jam like and is a great deal greater than muscle. I mean it consumes up more room than muscle does.

Give me a chance to give you another case to clear up this somewhat more.

If you somehow managed to take 10 lbs. of fat and 10 lbs. of muscle and roll each of them into a ball, the 10 lbs. of fat may be the span of a knocking down some pins ball. In examination, the 10 lbs. of muscle would be about the span of a baseball.

How about we make this a stride further and utilize you and your companion in an illustration. You and your companion, for contention purpose, are both 5′ 5″ tall and both measure precisely the same of 130 lbs.

Your companion, as we said, does not lift weights or do any sort of quality preparing. Her dress size is a size 12.

You, then again, lift weights and take after a quality preparing program 3 times each week. Your dress size is a size 8.

In the event that you and your companion were standing next to each other individuals would feel that you weighed not as much as your companion. Be that as it may, in actuality you both weigh precisely the same.

How would that be able to be?

Everything relates back to what I said before. Muscle does not measure more than fat, it measures the same. It is more minimized than fat and it consumes up less room. So you, the quality coach, have more muscle than your companion does which implies you will consume up less room.

That is the reason it’s likewise not a smart thought to give the scale a chance to be your judge of your advance. You can have shed pounds, however it won’t show up on the scale here and there. A decent sign of advance is how your garments fit. On the off chance that you are getting littler, or should we say more smaller/thick, you will see that your garments are getting somewhat looser.

Well good you say, “I’ll lift weights, yet I’m just lifting light weights and doing heaps of reiterations.”

This is another error a considerable measure of you are making. Presently I’m not saying this is the wrong approach to lift, however it isn’t the ideal approach to quality preparing in the event that you are hoping to get more fit and change your body.

Things being what they are, is everything appropriate for you to lift overwhelming weights and less reiterations? Totally!!

There’s another announcement you have to clear your head of – “I shouldn’t lift overwhelming weights since that is for jocks.”

You totally can and ought to lift overwhelming weights on the off chance that you need to change your body!

How about we pause for a minute now to recap a portion of the principle thoughts we have quite recently secured;

  • Lifting weights won’t make you cumbersome (it will make you less fatty and more conditioned)
  • Muscle doesn’t measure more than fat; it’s basically more minimal and denser than fat. (Keep in mind, muscle really consumes up less room than fat)
  • The more muscle you have, the more calories you consume (even very still!).

Presently you are very much educated of why quality preparing will enable you to look and feel extraordinary. Ideally this cleared up any perplexity you may have had and now you are prepared to “hit the weights.”


So you now recognize what quality preparing is and you know why it will enable you to change your body.

“Yet, how would I really simply ahead and begin?”

As I said some time recently, this is one of the principle reasons if not THE primary reason that the vast majority don’t lift weights.

In any case, consider the possibility that I was to disclose to you that it’s not so convoluted as you may think.

What we will examine now is the “stray pieces” of planning a quality preparing program.

Give me initially begin a chance to out by saying that on the off chance that you are rusty, haven’t practiced in for a little while, experience the ill effects of any sort of restorative condition (heart issues, hypertension, and so forth.) or are more than 40 years of age, you should make a meeting with your specialist to get a physical to ensure you are prepared to begin lifting weights.

All things considered, here we go!

One of the exceptionally well known inquiries is what gear do I have to quality prepare? Or, then again even better, what hardware is the best?

Fortunately, there are a lot of choices; machines, free weights (dumbbells), flexible groups, utilizing your own particular body weight, which is called isometrics (push-ups, sit-ups, lurches, and so forth.).

I figure the most ideal approach to choose what gear you will utilize is to first choose precisely where you’ll be working out.

Will you be at home, or will you be at some sort of exercise center or wellness focus?

We should first investigate the numerous alternatives you have at an exercise center or wellness focus.

Contingent upon your specific exercise center, you will presumably have the decision of utilizing free weights (dumbbells, weight bars, weight plates, and so forth.) or machines.

In the event that you are a fledgling to lifting weights, I very prescribe you utilize the machines for a couple of reasons.

  • No shot of damage
  • Significantly simpler to utilize appropriate shape
  • Effectively change weights by means of a stick

Likewise when utilizing machines, particularly the more up to date ones, there is typically a photo on the machine that exhibits somebody doing the genuine exercise.

There is additionally an extraordinary item out now that is a ring of 50 take estimated practice cards. They not just show a full shading photograph of each activity, however each card contains simple to-peruse directions and additionally accommodating mentor’s tips and regular preparing botches, which are found on the back of the cards.

These cards are astounding and I profoundly suggest them.

Sign on to my site at [http://www.thefitnessleader.com] and go to the “Items” page. There you will see a connection for the cards. Tap on that connection and request your arrangement of cards today. There is significantly more that accompanies your arrangement of 50 cards, and they are certainly worth having.

Another choice is to buy some extremely incredible books.

There are many incredible picture books out there to enable you to begin.

On the off chance that you go to my site (www.thefitnessleader.com) and go to “items”, there you will discover a connection to Amazon.

When you tap on the connection, you will locate some incredible books that I suggest that are extremely useful for the novice exerciser.

There is obviously the third alternative, which is to contract one of the fitness coaches that works at your exercise center or an in-home fitness coach, similar to myself, who goes to your home and sets you up on a program.

Single word of guidance on the off chance that you choose to get a mentor. Ensure this individual has the correct accreditations (fitness coach confirmation and additionally wellness related degree). Don’t simply expect that since they work in a rec center or in light of the fact that they call themselves a fitness coach, that they are qualified.

It’s constantly best to watch the mentors for half a month on the off chance that you are at a rec center, or get a free session from an in-home coach. Perceive how they work, how they coexist with their different customers, what sort of identity they have, and so on. Ensure you imagine that they will be a solid match for you.

I would by and by affection to educate you concerning the majority of the awesome activities you can do, yet I would require around 200 pages just to list the photos and clarify appropriate frame and method.

Your best move is purchase the cards (they are awesome) get your hands on a decent “learner’s activity” book as well as contract a confirmed fitness coach.

Are you now saying, “However imagine a scenario where I would prefer not to go to the exercise center, it takes excessively time driving, it’s constantly pressed, and I simply don’t care for the entire rec center scene.

“Would i be able to in any case get more fit and get fit as a fiddle at home?”


Many individuals feel a similar way that you do. It is possible that they don’t have room schedule-wise to backpedal and forward to the exercise center, or they’re simply more open to working out in the security of their own home.

Contingent upon the space you have, you can make your own little “private” exercise center only for you and your family.

For this segment of the book on working out at home, we should expect that you don’t have a gigantic space.

The main things you really require, trust it or not, are a seat and some free weights (dumbbells).

It would likewise be a smart thought to get some activity groups that you can use to do bunches of various activities, notwithstanding seat works out, that will help enhance your program.

Once more, I would exceedingly suggest that you get either the Solotrainer cards or a fledgling’s activity/weight preparing book to enable you to begin with your exercises.

Affirm, how about we return to the gear that you’ll require. Leading is a seat.


The seat you buy ought to be multi-utilitarian. As it were, it ought to have the capacity to slant and in addition being level. Some seats can even decrease notwithstanding level and grade. It isn’t important to have a level/decrease/slant seat or even a level/slant seat, however I unquestionably prescribe it.

It enables you to do significantly more activities as you get into your program somewhat more.


There are various sorts of free weights to look over. There are customary dumbbells that range anyplace between 1 lb. to 200 lbs.

Contingent upon how much space you have and how much weight you think you’ll be lifting, this will figure out what sort of dumbbells you will search for.

One thing that strikes a chord is the PROBELL 30 Classic Adjustable Dumbbell System. It sounds threatening, however it’s not in any manner. It’s entirely a space saver. It is a couple of dumbbells that can go from 2 1/2 lbs. to 30 lbs. each, in 2 1/2 pound increases, with the turn of a dial. So at the end of the day, you get 12 sets of dumbbells all in 1 sets.

This is an awesome item and I certainly prescribe it, particularly in the event that you need to spare some space.

You can get this thing too by setting off to my site and discovering it in the “Items” page under the BIG FITNESS connect. It is known as the ProBell Classic.

Another alternative, or rather a backup, to the seat and free weights, is practice groups.

For those of you who aren’t comfortable with these, they are flexible elastic groups with handles at the closures and a few organizations additionally have lower leg ties for leg works out.

I for one utilize these myself and with every one of my customers. I adore them!!!

BODYLASTICS is an extraordinary organization that makes an amazing little bundle. It incorporates 4 groups (every one somewhat harder), 2 handles, 2 lower leg lashes, 1 entryway grapple, and a video and booklet. At the season of this printing the cost for the bundle is $50. It’s an awesome esteem.

You can likewise discover these on my site under the “Items” page.

Approve, now you recognize what gear you’ll require, however shouldn’t something be said about inquiries like:

  • What number days seven days?
  • What number sets and redundancies?
  • At the point when do I change my schedule?

These are largely great inquiries. How about we investigate the principal question now.


There isn’t a straight forward basic response to this inquiry. It extremely all boils down to two things:

  1. What number days would you be able to sensibly dedicate to lifting weights?
  2. How much change would you say you are extremely hoping to get from your program?

Before we address these two inquiries let me initially say that lifting weights once seven days is presumably insufficient and four or five times each week may be excessively much (particularly for a learner).

That abandons us with 2 or 3 times each week.

As you can presumably envision, 2 times each week is great however 3 times each week is better.

This is obviously expecting that you are preparing each body part amid every exercise. A few people like to prepare 1 or 2 body parts a day. There are great and terrible focuses to this.

The good thing is that since you are just preparing 1 or 2 body parts (a case would prepare your chest and triceps) you can truly do a ton of activities for each body part. The terrible thing is that in the event that you prepare 2 body parts for each work out, and since there are 6 noteworthy body parts (chest, back, triceps, biceps, shoulders, and legs), regardless of whether you work out 3 times each week you may have the capacity to prepare each body part once.

That is the reason I suggest preparing each body part, every work out. Along these lines you’ll be preparing each body part no less than twice or possibly three times each week. The most value for your money.

In this way, returning to the issue of what number days seven days. In the event that you have room schedule-wise and you are extremely hoping to see a few changes in your body, I certainly say go for 3 times each week.

All things considered, in the event that you truly aren’t sure about the time issue and on the off chance that you are a novice, begin at 2 times each week.

This will allow you to slide into it. Once you’re agreeable, in a schedule, and you find that you have sufficient energy to include an additional day, at that point consider knocking it up to 3 times each week.


How about we initially begin by clarifying what sets and redundancies are.

When you do a specific exercise, suppose the arm twist, each time you twist the weight up and cut it withdraw would be viewed as a redundancy.

Presently suppose you did 12 reiterations, enjoyed a reprieve for 1 minute, at that point did another 12 redundancies. You would have done 2 sets of 12 redundancies.

Straightforward, isn’t that so?

What infrequently appears to be mistaking for a few people is that they figure they ought to do a specific number of sets and (reps is short for redundancies).

The truth of the matter is that there is no sure number of sets and reps that you ought to do. It will most likely fluctuate every once in a while, in view of your objectives.

The one BIG oversight many individuals make is doing excessively numerous reiterations.

Customarily at the exercise center I’ll see somebody doing 20 or 30 reps.

Presently like I stated, there is a place for that relying upon your objectives. Certain games require broad solid perseverance, in which case you ought to do a great deal of reps.

Be that as it may, you will likely get more fit, get more grounded, and change your body. So the most ideal approach to accomplish that is to lift a weight that is sufficiently overwhelming to fatigue your muscles in the vicinity of 8 and 12 reps.


Approve, so imagine a scenario where you can lift a weight for 13, 14, or 15 reps and past.

Exceptionally straightforward. Simply increment the weight marginally and that will get you into the 8 to 12 rep go.


Same thing applies here as it does to the quantity of reps; nothing is an unchangeable reality.

I can give you a suggestion however. 1 set is certainly insufficient and relying upon how much time you need to exercise, 4 or 5 sets may be excessively tedious.

On the off chance that you are first beginning, I would state do 2 sets for each activity. Much the same as with the quantity of days you are lifting, it’s a decent approach to slip into it. Likewise, beginning immediately with 3 sets will most likely abandon you feeling extremely sore for the principal week or somewhere in the vicinity.

What’s more, much the same as with the times of the week, a great objective to shoot for is to work your way up to 3 sets. This will ensure you are working your muscles to fatigue, and that is the point at which you will truly begin to see a few changes.

What’s more, once more, you’ll see as you get into it to an ever increasing extent, you should need to provoke yourself and include a fourth or fifth set on a few activities.

This binds in pleasantly to our third inquiry.

At the point when DO I CHANGE MY ROUTINE?


Simply joking. That is really another enormous slip-up that many individuals make. They do a similar thing again and again, without stopping for even a minute.

That will work for a fledgling simply beginning, and you will see some change, however after around 6 to two months you will begin to level.

Your muscles should be tested or “stunned” keeping in mind the end goal to empower them.

Then again, you likewise need your muscles to adjust and enhance to the expanding weight.

I mean you need to allow your muscles to get more grounded and you need to have the capacity to build the weights on a similar exercise and see what the most weight is that you can really lift on that same exercise.

Hence you would prefer not to change your schedule each time either.

“So what’s all that really matters at that point? How frequently would it be advisable for me to change my schedule?”

A decent general guideline to take after is to keep your routine moderately the same for around 6 to two months, at that point roll out a few improvements.

“What precisely do you mean by change the schedule?”

The most ideal approach to change your routine is to do very surprising activities. Suppose for instance that for your leg muscles you’ve been doing leg presses, thrusts and leg expansions. For an entire change you would now be able to do squats, leg twists, and kidnapping (for the external thigh).

Different changes incorporate;

  1. changing from utilizing a free weight to a machine for a specific exercise.
  2. doing 4 or 5 sets rather than 3.
  3. exchanging the request of your activities. Rather than preparing your chest, back, biceps, shoulders, legs and triceps, you can do only the turn around. Triceps, legs, shoulders, and so forth.

The conceivable outcomes are inestimable. The pleasant thing is that there is no “wrong” way.

Which raises a decent point. There is no wrong normal, yet your shape and additionally strategy can not be right.

Keep in mind forget to utilize a moderate, controlled movement. Try not to utilize force or “twitch” the weights around.

It should take you roughly 2 to 3 seconds to lift or push the weight (which is known as the positive) and 3 to 4 seconds to let or let down the weight (which is known as the negative).

The truth is out, it should take you somewhat longer to bring down the weight than it takes to raise it.

A great many people do the inverse and that is the reason you see many individuals utilizing force and yanking the weights around. You’re not utilizing your muscles when you do it like this.

Also, that is truly it! As should be obvious, it’s not too troublesome. What it takes is a COMMITTMENT. On the off chance that you can make a COMMITMENT and be predictable with your quality preparing program, I GUARANTEE you that you will be effective and see significant changes in they way you look and feel.

All things considered, simply investigate the fundamental regions of an effective quality preparing program:

  1. The ideal quality preparing routine ought to be performed 2 to 3 days/wk.
  2. you ought to do 2 to 3 sets for each activity.
  3. utilize a weight that will fatigue or test you to do in the vicinity of 8 and 12 reps.
  4. change your routine roughly every 6 to two months to anticipate levels.
  5. continuously utilize legitimate shape; moderate, controlled developments. No twitching the weight or utilizing force.
  6. what’s more, most critical, make a point to visit your specialist and get a physical so you know you have no therapeutic conditions that would keep you from taking an interest in a quality preparing schedule.

There you have it, a pleasant little prologue to the universe of quality preparing. Something that I expectation will enable you to begin.

So try quality preparing out, you don’t have anything to lose (with the exception of possibly a couple of pounds of fat!!!).

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