Overview

Weight training involves lifting weights to achieve an increase in muscular strength for sports such as weightlifting and powerlifting, an increase in muscular size for bodybuilding, or functional, sport-specific strength for sports such as baseball, gridiron, and soccer.

Weight training for general health usually involves exercises for all of the major muscle groups using relatively light weights lifted for 3-4 sets of 10-15 repetitions with a rest period of 30-90 seconds between sets. This program should be performed three times per week with at least 24 hours of rest between workouts.

An example program might include:

Considerations

Proper nutrition and adequate rest are essential to an effective weight training program.

• Nutrition is important because muscles need adequate protein to rebuild. One gram of protein per pound of bodyweight should be sufficient for the average person following a weight training program.
  
• Rest is important because muscles do not grow while you are at the gym, they are broken down during training, they rebuild and grow while you are resting. A minumum of eight hours of sleep per night is required for proper recovery following a weight training session.
  
• Consulting one's doctor before beginning any new exercise program is essential.