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WEIGHT TRAINING

  • 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...

When should you change a weight training program

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Although the rules about changing a program aren’t set in stone, it’s a good idea to start making some changes if boredom has started to set in or you feel like you’re no longer progressing. As a general rule, most people change their program every two to twelve weeks, although some people can follow the same program for months, only increasing the weights if they’re seeing results.

One benefit of sticking with a program is that it allows you to keep track of your results and your growing strength. You can focus on what is and what isn’t working, on how your body is responding to exercise and on whether or not your strength levels are increasing. You might start squatting with a particular weight during the first week of your program, for example, and find yourself tripling the weight by the end of the month, highlighting significant changes in your body.

Beginners should be able to stick to programs for a prolonged period of time (up to 12 weeks) and still see results, as their body responds slowly to the workouts. As you become more advanced, however, you run a higher risk of adapting to a program faster and plateauing, so it pays to err on the side of variety and change your program on a monthly basis. If your workout routine has become monotonous, do whatever is necessary to keep yourself motivated and challenged. This could be something as basic as switching up an exercise.

Progressing

When you’re training with weights it’s always beneficial to keep challenging yourself and striving to improve. This can involve lifting heavier weights to build more muscle and increase your strength.

It would be almost impossible to increase the amount of weight you’re lifting every time you work out, so it helps to progress gradually. If a particular weight is extremely light, increase it on the spot until you have difficulty finishing the final rep of the exercise. Beginners tend to advance extremely quickly, and can find themselves packing on lean muscle overnight. As you reach your peak and get closer to your goals, you’ll notice that your progress will start to slow down. It helps to gradually encourage progress in stages.

One method of ensuring you progress is to increase your weights each time you’re able to do a complete set of your targeted reps. For example, if you’re aiming to do 12 reps of a barbell press and can do it easily, increase the weight and aim to do 10 reps. There may be times when you increase your weights every week, while at other stages it may take up to a month. You’ll discover that your progress will be quite inconsistent. However, changing workout programs regularly can keep you intrigued and motivated to continue to improve. 

 

 

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