Weight Training and Setting Goals

Sep 1
17:15

2011

Patrick Fitz-Gibbon

Patrick Fitz-Gibbon

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Discover how to get the best from a weight training program. What you need to do to ensure you get the maximum results.

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If you are serious about wanting to increase your muscle,Weight Training and Setting Goals Articles strength and endurance, then it makes sense to be serious about the way in which you carry it out and achieve your targets.

So your first step is to have a goal in mind and make sure it is achievable. By making it achievable you need to ensure that you give yourself a realistic timeframe and maybe consider breaking it down, which will allow you to monitor your progress. It could be daily, weekly or monthly. It will motivate once you achieve your little goals and therefore it will be far more likely that you will achieve your ultimate goal.

If you write down or plot all your goals, you can then refer to them on a regular basis and track your progress making it easier to adjust your program if necessary. Very often people will set themselves unrealistic targets, which will not only cause you to push yourself too hard but it is more likely that you fail or worse, injure yourself.

Weight Training For Specific Areas

Depending on what part of the body you want to increase strength or muscle to will depend on the exercises you choose, however with any exercise you will want to ensure you do the correct number of repetitions in that group.

For increasing strength it is recommended you set of up to five repetitions and this will increase muscle also, however not in great amounts.

If you wanted to focus on endurance then you will need to increase the number of repetitions up to a maximum of twenty. This will increase endurance levels but not so much your muscle or strength. Although you will get some benefits, it is minimal.

If you want to focus on only increasing the size of your muscles then it is recommended you do set of ten repetitions and increase your weights. This will increase your muscles and will also provide you will some increased level of endurance and strength.

If you want your weight training program to include the three groups, endurance, strength and muscle mass then the recommended number of reps would be approximately ten.

Weight Training with Safety in Mind

You should set aside around 30 minutes for each weight training session and never exceed the 60 minute maximum. Allow for your body to recover in between sessions as this will give you the best results. Those that work too hard will burn out, or damage their muscles.

Also you will need to consider the type of equipment you are using. Is it fit for purpose? If not invest in some new equipment to get the most out of you’re your weight training regime.

This is just loosely based on guidelines set out by many programs; however it would be more beneficial if you followed a program that helped you achieve your own specific goals. Weight Training whilst not difficult it can be dangerous if not done correctly. 

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