Weight Lifting Exercises and Weight Training Routines

Lifting the appropriate weight is one of the most essential things you should do when weight lifting. You should make sure that the weight you lift is comfortable when you do it at least twelve to fifteen times. Doing a basic set of twelve to fifteen repetitions at the correct weight amount will help you quickly build up your strength. The surefire way to hurt yourself is by trying to lift the wrong amount of weight.

Secondly, you should engage in warm-ups. People tend to overlook warm-ups because they do not realize that it is important before any sporting or aerobic activity. Before attempting to lift weights you should take a few minutes to stretch and perform some aerobic activities. Stretching helps to increase flexibility and reduces the risk of injuries. Additionally, you should choose weight lifting techniques that will work all the major muscle groups such as the legs, arms, shoulders, chests and abdomen.

It is also important that weight lifters maintain a proper form while lifting weights. For example, during weight lifting your back should not be rounded. When performing upper chest workouts your incline should not be very steep, your body should be at a thirty degree angle. Your movements during lifting should be slow, smooth and continuous as oppose to fast and uneven movements. Fast and uneven movements during lifting can place unnecessary strain on your muscles and cause unwanted injuries.

It is normal to feel a dull ache after weight lifting, but you should not experience any other forms of pain. If you experience any pain, perhaps it is because you are overworking your muscles, or not maintaining a proper form. Whatever the case, you should discontinue lifting and return to it a few days later and then try decreasing the amount of weights you are using.

Do not overwhelm your muscles by working the same muscles every day. If you intend to lift weights everyday you should balance your workouts whereby, the different muscle groups will be worked out each day or you can work the same muscle groups every other day. Allow your muscles at least twenty four to forty eight hours rest and recovery time, in this way you reduce muscle fatigue.

Regular breathing is very important during weight lifting. Holding in your breath during lifting can result in your blood pressure increasing to levels that can be harmful to you and your body. Breathe out as you are lifting weights and breathe in as you are bringing the weights down.

By adhering to these simple tips on how to lift weights safely, you will reduce the risks of common injuries such as fractures, sprains, joint dislocations and long term injuries such nerve damage, bone stress, muscle overload and rotator cuff damage.

Are you ready to discover the latest weight lifting exercises there are?? Then stop wasting time and look at how to build muscle right now!

Weight Lifting For Wrestling

The term "weight lifting" specifically refers to the lifts contested in an Olympic lifting competition- the clean and jerk and the snatch. Although these happen to be two great ways to increase a wrestlers' power, I have observed that the wrestlers that I train struggle to learn the proper technique. I blame this on the fact that I do not have a thorough background with the Olympic lifts and the fact that they are two of the most complicating lifts to learn. However, I have been able to effectively use derivatives of these lifts to increase the power in wrestlers. Below I will detail the top three.

Weight Lifting for Wrestling Exercise 1- Log Clean

The log clean is by far the favorite lift the wrestler's I train like to perform when looking to increase their power. I feel it is just as effective at developing explosive hips as a traditional clean but it's easier to learn.

Muscles Worked: Hamstrings, Glutes, Calves, Low Back, Shoulders

Stabilizers: n/a

Setup: Grab the handles, lift the log off the ground while maintaining a flat back and position it against your hips with your knees slightly bent and your hips driven back.

Execution: Drive your hips forward while simultaneously rolling the log up your chest. As the log reaches the top of your chest drive your elbows up toward the ceiling and stand in an upright position with the log resting on the top of your chest. Lower the log back to your hips and repeat for reps. Never bend at the back in an effort to complete a rep that you're struggling with. This does nothing but put you at risk for serious injury.

Wrestler Usage: The log clean is another great way to develop powerful triple extension. Because the weight you'll be using is going to be considerably heavier than the med ball used for a lot of plyometric exercises, it will help to train you to be explosive against large external resistances (ie it will help you be more explosive when looking to lift/throw an opponent and return an opponent to the mat after they stand up).

Weight Lifting for Wrestling Exercise 2- Single Arm Dumbbell Push Press

This exercise is performed basically the same way as a traditional jerk would be only with a dumbbell. I like using dumbbells to mimic traditional Olympic lifts for a couple reasons. One, they're faster. When you only have a certain amount of time to get a lift in, putting a dumbbell back and grabbing a different one goes a lot quicker than changing plates. Two, I feel they're safer when only using one arm at a time. Having a hand free to redirect a falling weight from overhead, or to help catch a weight when you're bringing it down will greatly decrease your chances of injury.

Muscles Worked: Quads, Hamstrings, Glutes, Calves, Shoulder

Stabilizers: Core, Muscles of Rotator Cuff

Setup: Position a dumbbell on your shoulder as though you were going to perform a single arm dumbbell overhead press.

Execution: Perform a dip with your legs much like you would do before performing a vertical jump. Drive the weight up by attempting to jump off the ground. At the peak of your leg drive when you've reached triple extension begin to transfer the momentum that you've generated from your lower body to the arm you're holding the dumbbell with. Quickly press the weight overhead while you simultaneously squat back down to help catch the weight in a locked out, overhead position. The focus of this exercise should be to move the dumbbell from your shoulder to a locked overhead position as quickly as possible. You should not have to struggle to lock your elbow out; it should be one quick motion from your shoulder to overhead.

Wrestler Usage: The DB push press is another great way to develop coordination and power throughout the body. Using an exercise that requires you to produce maximal power from the lower body and transfer it to the upper body will directly carry over to faster, more powerful leg attacks, snap down go behinds, and stand ups.

Weight Lifting for Wrestling Exercise 3- Single Arm Dumbbell Snatch

The single arm dumbbell snatch, much like the single arm dumbbell jerk, is, for the most part, performed the same way as a traditional snatch would be. The single arm dumbbell snatch is great not only for training explosive hip extension necessary for better sprawls, faster takedowns, and more powerful throws, but also for developing both shoulder and core stability.

Muscles Worked: Quads, Hamstrings, Glutes, Calves, Shoulder, Traps

Stabilizers: Core, Muscles of Rotator Cuff

Setup: Hold a dumbbell in one hand in front of your hips with your knuckle out.

Execution: Perform a dip with your legs much like you would do before performing a vertical jump. Explode off the ground in an effort to perform a max vertical jump while simultaneously ripping the dumbbell up overhead. Finish with the dumbbell locked out over your shoulder. You should not have to press the dumbbell at all at the top; the Dumbbell Snatch should be one fluent, powerful movement.

Wrestler Usage: The applications are very similar to the Dumbbell Push Press. The Single Arm Dumbbell Snatch is great at developing full body stability, especially in the shoulder. This will help keep your shoulders healthy and feeling as good as they can during the season. Additionally, this exercise will improve the speed and effectiveness of your throws, leg attacks, mat returns and stand ups.

To find demonstrational pictures of these exercises sign up for my free newsletter. The sign up form is on the right side of my blog, Wrestler-Power, and the link is below. As a thank you for joining my community, I'll send you 2 free 3-week programs and 2 free Top 10 E-courses..

Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at http://www.wrestler-power.com

Free Weight Lifting Workout Plan

Actually, the title of this article can be viewed a couple of different ways.

For example, this workout plan is set up for the use of free weights, such as barbells and dumbbells, and it is also a free workout plan dealing with weight lifting. Let's talk about both of these views for a moment.

First, however, this free weight lifting workout plan is intended for those who presently have very little or no experience with weight lifting, weight training, or other forms of progressive resistance training. So if you do already have experience, you won't find anything new here. These are just the basics to get folks started.

Next, let's very briefly discuss this idea of weight lifting, or more accurately, weight training for purposes of health, fitness, and weight loss. People tend to get confused, you know, by all the different terms - bodybuilding, weight lifting, weight training, progressive resistance training, and so on. Well, while you can "lift weights" in any of these, "weight lifting" is generally a particular type of competition and probably NOT what you are interested in at this level.

Maybe later you will be, but for the moment we will stick with basics.

Bodybuilding is also something done mainly by means of "lifting weights" but may also be done with other forms of progressive resistance training, such as with the Bowflex exercise machine. Again, this may become a goal someday, but it too is specialized and still requires some basic "weight training" or "progressive resistance training" to build the basic structure which the bodybuilder molds into competition form.

What we are going to talk about is "weight training" with a workout using free weights as a means of achieving health, fitness, weight loss, enhanced sports performance, or as a basis for future training for and participation in weight lifting or bodybuilding.

Before we get to the actual workout, two last points:

1. Make sure you get your doctor's approval before beginning any new exercise program.

2. Take it easy. The goal is to train your body from the inside out, and this takes time. Two of the most common reasons people fail to stick with any exercise program, whether weight lifting, running, or yoga, is that they try to do too much too fast, and/or they expect too much too soon.

It took your body years to get out of shape or get into whatever shape it is currently in. It cannot be whipped back into shape in a few days or weeks. The changes you are hoping for will come over time as you regularly perform your weight lifting workout plan. The changes will also be mostly invisible at first, so don't be upset if you don't get bulging biceps, or drop a dress size, after only a couple of weeks. In fact, a program such as this may actually sometimes seem to be moving you in the wrong direction at first. If you give it time and stick with it, however, it WILL work.

You may have to adjust starting weights at first, but, a trip to Walmart can get the ladies a pair of dumbbells weighing 1 or 3 lbs each. Men might want to start with 5 to 10 lbs. Don't overestimate your fitness level. If, after a couple of workouts you find that the idea of doing another workout is too tedious, it may be that your weights are too heavy and you may need to drop back a little. Don't worry, you are still improving your body. People have started effective weight training programs lifting 10 ounce cans of Campbell soup. One man I knew was so weak at first that he bought a set of barbells, but could only exercise with the bar itself at first...no weights on it. Later, his picture was appearing in muscle mags.

By the way, I prefer dumbbells because they require a little more action out of supporting muscles and muscle groups that don't get quite the same workout with barbells...and they are easier to store and travel with.

REPETITIONS, SETS, SCHEDULE, AND PROGRESSION

The basic goal is to start performing the following exercises three times a week, with at least one rest day between two exercise days. The most common schedule is Monday, Wednesday, and Friday, but you can do Sunday, Tuesday, Thursday, or Tuesday, Thursday, Saturday if that fits your schedule better. If you miss a day, don't worry about it. If you miss two or more days, just get back onto your schedule as quickly as you can. You might have to drop the weight or repetitions back a little when you get back to your workout. Do NOT workout if sick.

Start your new workout plan with one set of ten reps for each exercise. A rep, or repetition, is each complete exercise movement. A set is a collection of repetitions. One press or curl equals a rep. Ten presses, and then taking a rest comprises one set of ten reps. After completion of each set, rest for approximately one minute before beginning the next set.

After two weeks, add a second set of reps. After two weeks at that level, add a third set of reps. After two weeks at that level, increase each weight by a pound or two and drop the repetitions to eight or even six if eight is too much. Every week or so, raise the repetitions back up until you are at ten repetitions again. If this progression is too fast, maybe you can increase the first set week by week until you are at ten reps and then begin increasing the second set until you get to ten, and so on. Some dumbbells come in fixed weights, and you may be stuck with 5, 10, 15, 20, etc. Some, however, are adjustable, but again, you can usually only adjust upward 5 pounds at a time, although there are some 1 1/4 pound plates which would allow you to increase 2 1/2 pounds at a time. Drop the reps, and if necessary, the sets, until you can begin raising reps and sets back up again.

Everyone is different, so take your time and try to pay attention to what works well for you. If you start getting that sluggish, stale feeling like you are slogging through each workout or that it is becoming something you dread, your body may be trying to tell you that you are trying to progress too rapidly. Back off a level or two, or even take a day off, and then go back to the workout routine. It doesn't hurt to take a day off once in a while, either. Professionals may need to never miss a training day, but your goal is to make this a lifetime behavioral change, and getting fed up with it will not help.

THE EXERCISES

Always warm up before any exercise period.

1. The press: Stand with feet shoulder width apart (vary for comfort), dumbbells at shoulder height, palms facing inward, and alternately raise and lower each dumbbell overhead. Works the triceps (back of arms), deltoids (shoulder), trapezius (neck to shoulder), and upper portions of the chest and back. If you are having to throw the dumbbell up, the weight is too heavy. The motion should be smooth and controlled going up and going down.

2. The curl: Stand with feet shoulder width apart, dumbbells hanging at sides. Alternately curl each dumbbell upward to the shoulder (palm facing your shoulder) and back down. Works the biceps (front of arm) muscle...the one you ask the girls to feel when you flex! Again, if you are having to arch your back or throw the weight upwards, it is too heavy. You need to be able to always control the progress upwards and downwards.

3. Bench press: If you have a bench, great. I still have the one my father built for me when I was 15 years old (47 years ago). If you do not have a bench, you can do a little of this on the floor, or, with lighter weights, using a couple of pillows. However, I do recommend getting some sort of bench to do this on. If you decide to get into weight lifting or bodybuilding, you WILL NEED a good bench designed for this, or go to a gym that has one.

Lie on your back with a dumbbell in each hand and press (raise) the weights straight up and lower them again. Try to let your elbows go down as far as they comfortably can on either side. This works the pectorals, the big muscles of the chest, the triceps, and the front of the deltoids.

NOTE TO THE LADIES: This does NOT increase breast size. However, it DOES increase the size of the muscle pad underneath the breast, helping to raise and support your bosom, making it LOOK like your breast size has increased. Also, regular exercise does away with excess fat around the breast, allowing it to appear to "stand out" more. Improved health and fitness due to exercise will also cause you to straighten up and pull your shoulders back, raising your bustline even more.

4. Rowing motion: One hand at a time. Bend over and rest the hand without the weight against a support, such as a chair seat, or the bench, if you have one. Leg nearest the support arm should be forward, other leg back. Let the weight hang and then, using the back and shoulder muscles, raise the weight smoothly to your chest and lower it just as smoothly. Once you have completed one set with one hand, switch off and do the same with the other hand. This works the latissimus dorsi (V-shaped muscles along the upper outside of the back), and the back of the deltoid.

5. Squat/Deadlift: I like to do this as a deadlift because I have osteoarthritis and it is easier for me to do the movement that way. It also allows me to exercise my lower back a little at the same time.

- Squat: Hold both dumbbells at shoulder level. Rest your heels on a small book or piece of wood about 1" thick and squat. Do NOT go beyond about half way as this can cause knee damage. If you want to get serious about exercising your legs, go to a gym and use their leg press machine. If you are not sure how far to go, do this exercise in front of a chair and sit down, stand up, sit down, stand up, etc., making sure you are having your legs do the work smoothly. No thrusting upward or falling down into the seat. Control the movement all the way. This mainly works the quadriceps (big muscles in the front of the thighs), and the "glutes" or gluteus maximus (buttocks).

- Deadlift: Hold both dumbbells so they hang at your side. Squat as above. trying not to let the dumbbells pull you forward. There will be a tendency towards a little more forward movement than with the squat itself, and you may have to bend your back a little more. Be careful with this and be sure that you are not bending way over and putting a big strain on your lower back muscles as they try to straighten you back up.

6. Toe raises: Holding the dumbbells at shoulder level, place your feet about six to eight inches apart with toes pointed slightly inward. Raise yourself up on your toes and lower your heels back to the floor, Stay in control and make it smooth. There will be a slight tendency at first to lose your balance. You can increase the effectiveness by putting the ball of your foot on that board you had under your heels for the squat. This works the gastrocnemius and soleus (calf muscles).

7. Crunches: Lay on your back with your hands beside your head - not behind - or crossed on your chest. Bring your feet up towards your buttocks, and put them (the feet - stop laughing) flat on the floor. At the start of each rep, flatten the lower back against the floor and curl the upper body upwards in one smooth movement. At the top of each curl, briefly attempt to raise the body a little more. Lower the body back down. If the hands are placed behind the head, there is a tendency to pull on the head, and this can cause injury and does nothing to help the exercise. Crunches, or curl-ups as they are sometimes called, work the rectus abdominis (abdominal muscles).

The field of weight training, much less exercise in general, is very broad, and one of the major benefits of weight lifting for fitness is that there are innumerable specific variations on these basic exercises which can be used to target specific muscles or muscle groups, and a broad range of exercise equipment has sprung up to help bodybuilders and weightlifters in their pursuit of higher levels of performance or form. If you desire to go further in these areas, you will need a lot more guidance than is available here.

However, for the moment, this free weight lifting workout plan is enough to get you started.

Donovan Baldwin is a freelance SEO copywriter residing in Copperas Cove, Texas, and a University of West Florida alumnus (BA Accounting 1973). He is a member of Mensa and is retired from the U. S. Army after 21 years of service. In his career, he has held many managerial and supervisory positions. However, his main pleasures have long been writing, nature, health, and fitness. In the last few years, he has been able to combine these pleasures by writing poetry and articles on subjects such as health, fitness, He has an exercise and fitness blog at http://nodiet4me.blogspot.com.

Weight Lifting Does More Than Increase Strength

Weight lifting should be part of any fitness program. It is a great way to increase your strength and is an excellent exercise choice for nearly everyone. Weight lifting can help with strength, weight loss, and general fitness. Weight lifting can be a very safe and effective form of exercise, when performed correctly and consistently. It is a valuable form of exercise for most people, from the teen to senor years.

Unfortunately, some of the benefits of weight lifting are not widely known. Weight lifting is essential for good health. One positive aspect of weight lifting is that bone density will increase with consistent training and aid in the prevention of osteoporosis. Osteoporosis is a bone thinning disease that can lead to serious fractures. Osteoporosis adversely affects many women after menopause and some men in their senior years. Girls and young women should concentrate on building strong bones in order to decrease their risk of osteoporosis later in life. Women undergo rapid bone loss after menopause, when levels of estrogen drop significantly. The more bone density they have at that time, the more prepared they are to battle osteoporosis.

Rather than thinking of using weights to pump up, we must remember that weight lifting is imperative for maintaining good health. Besides improving bone density, using weights to exercise will increase muscular strength, improve coordination, improve balance, decrease body fat, and can lead to better overall health. And for those interested in weight loss, you may enjoy knowing that the more muscles you build, the more calories you will burn.

If you have never used weights to exercise, weight lifting is not something that you should start on your own. Weight lifting can be a very safe form of exercise, but you should seek the help of a fitness trainer to help get started. An experienced fitness trainer can assign an exercise routine and teach you how to perform each exercise safely. Beginners should use machine weight lifting in order to become accustomed to the proper motion and learn safely. Those more advanced can build strength efficiently with dumbbells and barbells.

Once on your own, be sure to perform each exercise with perfect form before increasing the weight. Three great exercises for the upper body are the chest press, shoulder press, and wide-bar pull down. For more variety in your fitness program an exercise routine may include pull-ups, rowing, biceps curls, and triceps extensions. Popular lower body exercises include step-ups, squats, and the leg press. Besides weight training, body-weight exercises such as push-ups and pull-ups are very effective when performed correctly. It is best to perform a variety of exercises, appropriate for your fitness level, to ensure you have a well rounded fitness program. Performing the same exercise routine over and over will eventually result in a plateau. Your muscles will have adapted to the routine. At that point you must change the exercise routine otherwise you could decrease your chances of reaching your goal.

Weight lifting should be part of your complete fitness program. Cardiovascular exercise such as walking on a treadmill or using an exercise bicycle should also be performed on a regular basis. And of course, flexibility exercises must be included in each workout in order to keep the best possible range of motion throughout your body. As previously mentioned, weight lifting, when performed correctly and consistently, is essential for a healthy life.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a new exercise program. Keep in mind that you should promptly seek professional medical care if you have any concern about your health.

By Karen M. Goeller, Fitness and Gymnastics Author

Karen Goeller has more than 25 years of experience training athletes and an education that includes training in emergency medicine, physical therapy, and nutrition. She has held certifications that include Fitness Trainer, EMT-D, Nutritional Analysis, and many Gymnastics Certifications among others. Goeller has tremendous experience with training in a variety of settings. Karen Goeller is the author of the Swing Set Fitness books, the Gymnastics Drills and Conditioning books, and many additional products. She has written more gymnastics books than anyone in the USA. Her books are used by fitness experts, sports coaches, teachers, and athletes worldwide. Karen Goeller has worked for world's most famous gymnastics coach Bela Karolyi, owned a gymnastics club for ten years, and has been featured in several newspapers and on television many times.

For more information on Karen Goeller visit http://www.KarenGoeller.com For more information on her fitness books visit http://www.SwingWorkouts.com For more information on her gymnastics books visit http://www.GymnasticsBooks.com

Selecting A Fat Loss Weight Lifting Routine

Regardless of what diet you use, if you want to maximize your fat loss and more importantly, if you want to keep your new shape instead of rebounding and gaining all of the fat back (and possibly more), you need a good fat loss weight lifting routine. When combined with proper diet and cardio-vascular (aerobic) exercise, weight lifting can result in dramatic and long term changes. There is a lot of research and conflicting information about weight lifting. How can you decide which program is right for you?

Many people start lifting weights because they have been told that muscle burns more calories than fat. While this is true, current research shows that the difference is not as great as once thought. If you are trying to lose weight quickly, a weight lifting routine won't make a lot of difference.

If you are looking at an overall lifestyle change, weight lifting can make a huge difference. Either way, to sustain your body-fat percentage, weight lifting will help. Much of the benefit of weight lifting for fat loss comes from the increase in lean muscle. Since muscle burns fat even when you aren't doing anything, you benefit 24 hours a day. It's estimated that you can lose an extra pound of fat every 7 to 10 days by gaining just 10 pounds of muscle.

A common belief is that you should lift heavier weights to gain mass and lighter weights to slim down. This is no longer a popular belief with researchers. Lifting lighter weights does not lead to significant muscle gain and is generally not intense enough to qualify as an aerobic exercise, so there is little reason to perform light weight/high rep routines.

For maximum benefits you should select a routine that requires you to perform with weights heavy enough to allow only 8-12 repetitions. Many women avoid lifting heavy weights because they are worried about becoming to bulky. For the vast majority of women this isn't a problem. Most women don't have enough testosterone (required for muscle growth) to result in huge muscle gains.

Your program should target all the major muscle groups. A lot of people dislike working the lower body because the exercises often seem un-natural and more difficult. This is mainly because most people don't use their legs for much more than walking and the occasional light lifting. Many people also experience extra soreness the day after a lower body workout. This is also because the muscles are being used in new ways (not because of lactic acid as commonly believed.) Your muscles will eventually become accustomed to the new exercises and become less sore.

Your fat loss weight lifting routine should include lower body workouts. Don't skip them. There are a lot of large muscles in the legs and as they grow, they too will burn calories.

Probably the most important thing you can ask yourself about any fat loss weight lifting routine is "Can I stick with it?" If you are going to stop lifting in a week, a month, or even a year, you won't enjoy the lifetime benefits. Remember, weight lifting isn't a quick fix when you're looking to drop a few extra pounds before a big event. Weight lifting is a long-term lifestyle change. If it isn't enjoyable, you won't stick with it.

When combined with diet and aerobic exercise, a fat loss weight lifting program can help you develop the body you want. More importantly, it can improve your overall health and fitness for the rest of your life.

Jason Conley struggled with weight loss on and off for years. While in the military (Air Force, 15-years) he often needed to drop a few pounds before a PT test and weigh-in. He started [http://fat-loss-eating.com] to help others who would like to lose weight. Get information on fat loss using methods you have never tried before.