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WEIGHT TRAINING

  • What is better for weight loss: cardio or weightlifting?

    Written by guest author Talar Demirdjian  It all depends what you mean by "lose weight." If you’re in a battle with your scale, cardio is the way to go. If you want to look toned in your bikini, though, it's time to get comfortable with strength tra...
  • Why Do We Feel Sore After Working Out?

    Written by guest author Rawiya Bikhazi Whether getting back to working out, starting a new routine, or pushing harder than usual, we have all experienced post-exercise soreness. What you experience is called DOMS, or delayed onset muscle soreness. I...
  • Elastic Band Training

    When it comes to strength training, many people enjoy using elastic rubber bands as a form of resistance. As is commonly known, strength training is vital to any fitness program. Any form of resistance training has multiple benefits for increasing st...
  • At-Home Exercises to Tone Your Arms

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. Do you want ...
  • The Benefits of Training with a Swiss Ball

    Written by guest author N.P.Burggraaff I’m sure you’ve seen them in the gym or maybe someone in your office even uses it as a chair to sit on. This big exercise ball comes with many names such as gym-bal, stability-ball and Swiss-ball. The Swiss bal...
  • Does Waist Training Work?

    Written by guest author N.P.Burggraaff If you follow fitness gurus on Instagram, you will have come across the latest fitness trend of waist training. Just type in #waisttraining and you’ll be flooded with threads about the newest ‘fitness’ rage. Ev...
  • The Truth About Weightlifting Belts

    Written by guest author N.P.Burggraaff Have you ever noticed the protective belts weightlifting athletes always wear? Actually, not only do pro athletes wear those belts, but you can most probably spot them in your own gym! When you look around in y...
  • Ab Exercises For When You Have Lower Back Pain

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. If you are s...
  • How to Get Broad Shoulders

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. A lot of peo...
  • Muscle soreness 101

    Written by guest author Nynke Burggraaff Right after an intense workout, you feel you can take on the world. Unfortunately this blissful feeling is sometimes followed by an aching soreness which can make you regret training so hard. You could also f...
  • Muscle Building Secrets Unraveled

    Written by guest author Nynke Burggraaff Whether you want to look like a fitness model competitor, a Victoria Secret model or you just want to ‘tone up’ a bit, it all begins with the building of your muscles. For too long, women have been afraid to ...
  • How Heavy Should You Lift?

    by Startlivingright.net – How much is weight lifting is too much and when should you increase the weights? Maya Nassar lets you know! Many people question how heavy th...
  • Why weight training is essential

    by Startlivingright.net – If your goal is fat loss, Weight Training is an essential factor as it makes you leaner, boosts your metabolism and transforms your body. Man...
  • Benefits of Weight Training

    by Startlivingright.net – There are many Benefits for Weight Training. Transforming shape, boosting metabolism and enhancing endurance are some of them. There are unpa...
  • Is it better to lose fat before weight training

    by Startlivingright.net – Fat loss before starting a Weight Training program is not mandatory. The best way to become fit is to lose weight by lifting weights. Many pe...
  • Beginners Training Workout

    by Startlivingright.net – People who are starting to workout for the first time are called beginners and they can pursue the Beginner's Training and stay motivated. Th...
  • Intermediate Workout Program

    by Startlivingright.net – People that have some knowledge in training with weights can follow an Intermediate Workout Program to see better results.     This program has been designed for anyone who has an intermediate level of fitness or s...
  • Advanced Workout Program

    by Experienced people that have been training with weights for long time can pursue an Advanced Workout Program to see better results.     This program has been designed for anyone who has an advanced level of fitness and lots of experience...
  • How long and how often should you lift

    by Startlivingright.net – Get more info about how long and how often should you practice weight lifting and muscle training workouts and how strict should it be. Among...
  • Changing a weight training program

    by Startlivingright.net – After how much time should you go for another weight training program and do a programmed schedule of exercise and workouts. Although the rul...
  • Should you rest between sets

    by Startlivingright.net – Many people wonder if they should rest between sets and reps while weight training. Know more about the muscles requirements. Something that ...
  • Reps and sets explained

    by Startlivingright.net – Know more about the efficacy of applying rets and sets repeatedly, and its impact on muscle exercise, fitness and fat loss. There are many di...
  • Supersets uncovered

    by Startlivingright.net – Read more to define supersets with the same muscle group, with separate muscle groups and with major and minor muscle groups. Traditional wei...
  • Women Weight Lifting

    by Startlivingright.net – Women are definitely required and advised to practice Women Weight Lifting without fearing of becoming bulky. You’ll often hear women say tha...
  • Bodybuilding

    by Startlivingright.net – Weight training, muscle exercise and cardio programs specific for fat loss, bodybuilding and size gain seekers. Check them now!     This program is extremely popular with bodybuilders and is one of the best for any...
  • How to build a six pack

    by Startlivingright.net – One of the most sought after goals is sculpting six packs, achieved naturally through exercise, eating protein and weight workouts.     One of the most sought after fitness goals of many is to sculpt a ripped midse...
  • Cardio & resistance training workouts

    by Startlivingright.net – If you ever find gym memberships expensive, you can follow cardio and resistance training workouts to control your fat loss.  Many people mig...
  • Lifestyle habits of athletes

    by Startlivingright.net – If you want to have a lifestyle similar to those of athletes, you will have to exercise, eat protein and restrict yourself from alcohol. If you...
  • How to deal with information overload

    by Startlivingright.net – We hear a lot about weight and fat loss techniques trying to convince us that we can lose weight without efforts and in no time. We are const...

How long and how often should you lift

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Among the most frequently asked questions about weight training are how often training should take place and how long each session should last

Efficiency

When it comes to the efficacy of a workout and the amount of time you spend training, you’ll find that quality is far more important than quantity. Someone who makes the most of 30 minutes could garner better results than someone who trains for an hour and a half with poor technique. If your workout is extremely intense, training for longer periods of time is not a good idea. This is simply because your muscles will become fatigued, meaning that you’ll no longer perform at your best if the workout is prolonged. The important thing is to focus on intensive workouts and allow for proper recuperation, rather than stressing out about how much time you spend at each of your gym session.

If you feel like your workouts are taking too long, you can always incorporate supersets into your program, shorten your rest intervals between sets and start training different muscle groups separately - known as split routines.

For ultimate efficiency and effectiveness, recent research has shown that you can achieve impeccable results with no more than 45-60 minutes of strength training per gym session.

Frequency

When it comes to how often you should train, it all depends on your background, fitness levels and current goals. Full body workouts (training an entire muscle group) three times a week are ideal for beginners or anyone who wants to maintain their fitness levels. More advanced individuals, or those who want to focus on muscle development, should aim to train around four to five days a week, mostly following split training routines (training different muscle groups in different sessions). Give yourself a day of rest after training intensively for two to three consecutive days, to allow for muscle recovery. Muscles are built by first being damaged in the gym and then recovering on your rest days. 

 

 

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