Weight training is a form of anaerobic exercise. Not only does weight training improve your physique, but it also helps to improve a range of health markers associated with longevity, brain function, and general metabolic health.
Perform resistance exercises on a regular basis.
There are many different types of weight training programs. Any weight training program which is designed for progressive overload is a great start. Progressive overload describes the continued improvement of your strength and workout volume over time. As long as you’re lifting heavier weights over time, then you’ve found a good program.
30-60 minutes per workout
Here’s how weight training on a regular basis can help improve your health and physical appearance.
The frequency you should weight train will depend on a number of factors such as your age, genetics, training experience, and current goals. Generally, training 2-5 times per week for 30-60 minutes each training session is a good frequency to aim for. Over time you will find what works best for your body and schedule.
Eric Helms PhD
Brad Schoenfeld, PhD
There is no optimal time of day to workout. The best time of day to lift weights is the time which allows you to stay consistent with your workout program over the long-term.
A good weightlifting program will also primarily focus on compound exercises. Compound exercises are movements which require the use of multiple joints, while isolation exercises only require the use of one joint.
Examples of compound movements:
Examples of isolation movements:
Although isolation movements still help you to build muscle, compound movements are far superior. According to research, compound movements help you get better results by increasing the calories you burn, engaging more muscle groups simultaneously, as well as allowing you to lift heavier weight , .
Consider hiring a certified personal trainer to ensure that you’re using proper form.
Don’t let your ego get the best of you. Start with lower weights and progress gradually in order to prevent injuries.