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'''Weight training''' is a common type of [[strength training]]. It uses the [[gravity|force of gravity]] in the form of weighted bars, dumbbells or weight stacks to oppose the force generated by muscles. Weight training uses many different special things to help certain areas of muscle and different kinds of body motions.
{{About|training using weight (gravity) to generate resistance to contraction|basic principles on increasing the strength of muscles|strength training}}
{{redirect|Musculation|the organ system|Muscular system}}
{{short description|Common type of strength training and body building}}
{{multiple issues|
{{more citations needed|date=October 2010}}
{{original research|date=October 2010}}
{{howto|date=June 2017}}
}}


"Weight training" is not [[bodybuilding]], Olympic [[weightlifting]], or ''power-lifting''; these are [[sport]]s and not training. Weight training is a part of these sports' training.
[[File:TwoDumbbells.JPG|thumb|A full body workout can be performed with a pair of adjustable [[dumbbell]]s and a set of weight disks (plates).<ref>{{cite web |last1=Grainger |first1=Luke |title=Work Your Entire Body With This Dumbbell Workout |url=https://mensfitness.co.uk/workouts/full-body-dumbbell-workout/ |website=Men's Fitness |date=31 December 2019 |publisher=Kelsey Media Ltd |access-date=27 July 2020}}</ref>]]
[[File:Crossfit gym cz.jpg|thumb|300px|Weight training can be incorporated into numerous fitness regimes.]]
'''Weight training''' is a common type of  [[strength training]] for developing the [[physical strength|strength]] and size of [[skeletal muscle]]s.<ref name=":0">Keogh, Justin W, and Paul W Winwood. “Report for: The Epidemiology of Injuries Across the Weight-Training Sports.” ''Altmetric – Vitamin C Antagonizes the Cytotoxic Effects of Antineoplastic Drugs'', Mar. 2017, summon.altmetric.com/details/8964732.</ref> It uses the [[force of gravity]] in the form of weighted bars, [[dumbbell]]s or [[Weight plate#Weight stacks|weight stacks]] in order to oppose the force generated by muscle through [[Concentric contraction|concentric]] or [[eccentric contraction]]. Weight training uses a variety of specialized [[:Category:Weight training equipment|equipment]] to target specific muscle groups and types of movement.


==Reps, sets, tempo and rest==
Sports in which weight training is used include [[bodybuilding]], [[Olympic weightlifting|weightlifting]], [[powerlifting]], [[strongman (strength athlete)|strongman]], [[highland games]], [[hammer throw]], [[shot put]], [[discus throw]], and [[javelin throw]]. Many other sports use strength training as part of their training regimen, notably: [[American football]], [[baseball]], [[basketball]], [[canoeing]], [[cricket]], [[association football|football]], [[hockey]], [[lacrosse]], [[mixed martial arts]], [[Rowing (sport)|rowing]], [[rugby league]], [[rugby union]], [[track and field]], [[boxing]], [[wrestling]] and [[judo]].
 
==History==
{{See also|History of physical training and fitness}}
[[File:EarlyBarbell.png|thumb|upright|[[Arthur Saxon]] performing an early plate-loading barbell and [[kettlebell]] (late 19-century)]]
The genealogy of lifting can be traced back to the beginning of recorded history<ref>{{cite web|url=http://www.teamusa.org/USA-Weightlifting/Weightlifting101/History-of-Weightlifting|title=The History of Weightlifting |work=USA Weightlifting|publisher=United States Olympic Committee|archive-url= https://web.archive.org/web/20130707092816/http://www.teamusa.org/USA-Weightlifting/Weightlifting101/History-of-Weightlifting|archive-date=7 July 2013|access-date=3 September 2018|quote=The genealogy of lifting traces back to the beginning of recorded history where man's fascination with physical prowess can be found among numerous ancient writings. A 5,000-year-old Chinese text tells of prospective soldiers having to pass lifting tests.}}</ref> where humanity's fascination with physical abilities can be found among numerous ancient writings. In many prehistoric tribes, they would have a big rock they would try to lift, and the first one to lift it would inscribe their name into the stone. Such rocks have been found in [[Greece|Greek]] and [[Scotland|Scottish]] castles.<ref>{{cite encyclopedia|url=https://www.britannica.com/sports/weightlifting|title=Weightlifting {{!}} sport|encyclopedia=Encyclopedia Britannica|access-date=2018-04-19}}</ref> Progressive resistance training dates back at least to [[Ancient Greece]], when legend has it that wrestler [[Milo of Croton]] trained by carrying a newborn [[calf (animal)|calf]] on his back every day until it was fully grown. Another Greek, the physician [[Galen]], described strength training exercises using the [[halteres (ancient Greece)|halteres]] (an early form of [[dumbbell]]) in the 2nd century.
 
Ancient Greek sculptures also depict lifting feats. The weights were generally stones, but later gave way to dumbbells. The dumbbell was joined by the barbell in the later half of the 19th century. Early barbells had hollow globes that could be filled with [[sand]] or [[lead shot]], but by the end of the century these were replaced by the plate-loading barbell commonly used today.<ref name=Todd>Todd, Jan (1995). [http://www.la84foundation.org/SportsLibrary/IGH/IGH0306/IGH0306c.pdf From Milo to Milo: A History of Barbells, Dumbbells, and Indian Clubs.] {{Webarchive|url=https://web.archive.org/web/20120731101012/http://www.la84foundation.org/SportsLibrary/IGH/IGH0306/IGH0306c.pdf |date=2012-07-31 }} Iron Game History (Vol.3, No.6).</ref>
 
Another early device was the [[Indian club]], which came from ancient India, where it was called the "mugdar" or <nowiki>''gada''</nowiki>. It subsequently became popular during the 19th century, and has recently made a comeback in the form of the clubbell.
 
Weightlifting was first introduced in the Olympics [[1896 Summer Olympics|in the 1896 Athens Olympic Games]] as a part of track and field, and was officially recognized as its own event in 1914.<ref>{{Cite web|url=https://www.britannica.com/sports/weightlifting|title=weightlifting &#124; sport|website=Encyclopedia Britannica}}</ref>
 
The 1960s saw the gradual introduction of [[exercise machine]]s into the still-rare strength training [[gym]]s of the time. Weight training became increasingly popular in the 1970s, following the release of the bodybuilding movie ''[[Pumping Iron]],'' and the subsequent popularity of [[Arnold Schwarzenegger]]. Since the late 1990s, increasing numbers of women have taken up weight training; currently, nearly one in five U.S. women engage in weight training on a regular basis.<ref name=U.S.C.D.P.>{{cite web|url=https://www.nbcnews.com/id/13956966|title=NBC News article on the U.S. Centers for Disease Control and Prevention report on the prevalence of strength training|website=[[NBC News]]|access-date=2007-02-01}}</ref>
 
==Basic principles==
{{Main|Strength training}}
{{Main|Strength training}}
[[File:101 Armenian Woman Exercising Shoulder Back Press.png|thumb|upright|A woman doing weight training at a [[health club]] with her coach standing behind her.]]


Weight training has many similarities with other kinds of [[strength training]]. Each uses the ideas of "repetitions" (or "reps"), "sets", "tempo", and "rest" in different kinds of body motions to increase strength.
The basic principles of weight training are essentially identical to those of strength training, and involve a manipulation of the number of repetitions (reps), sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, and size. The specific combinations of reps, sets, exercises, and weights depends on the aims of the individual performing the exercise.<ref name="Corral2018">{{cite book|author=Juan Dominguez del Corral|url=https://books.google.com/books?id=48Z4uQEACAAJ|title=Weight Training for Beginners: 10 Basic Principles to Optimize Your Training|date=14 July 2018|publisher=Amazon Digital Services LLC - Kdp Print Us|isbn=978-958-48-4199-5}}</ref>


For a certain body motion or exercise, "reps" are doing the motion again and again with no rest between.
In addition to the basic principles of ''strength training'', a further consideration added by weight training is the equipment used.<ref name=":0" /> Types of equipment include [[barbell]]s, dumbbells, kettlebells, pulleys and stacks in the form of [[weight machine]]s, and the body's own weight in the case of [[chin-up]]s and [[Press up|push-ups]]. Different types of weights will give different types of resistance, and often the same absolute weight can have different relative weights depending on the type of equipment used. For example, lifting 10 kilograms using a dumbbell sometimes requires more force than moving 10 kilograms on a weight stack if certain pulley arrangements are used. In other cases, the weight stack may require more force than the equivalent dumbbell weight due to additional torque or resistance in the machine. Additionally, although they may display the same weight stack, different machines may be heavier or lighter depending on the number of pulleys and their arrangements.


A "set" is a number of reps and a time of rest. 3 sets of 10 reps would be doing the motion 10 times, resting, doing it again 10 times, resting, and doing it ten more times, then resting.
Weight training also requires the use of proper or '[[Form (exercise)|good form]]', performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called '[[Cheating#Sports|cheating]]'). Failure to use good form during a training set can result in injury or a failure to meet training goals. If the desired muscle group is not challenged sufficiently, the threshold of [[Strength training#Progressive overload|overload]] is never reached and the muscle does not gain in strength. At a particularly advanced level; however, "cheating" can be used to break through strength plateaus and encourage neurological and muscular adaptation.


The "tempo" of an exercise means the speed one motion is done. A particular exercise may require you to move down then up, but one person may go down and come up in 2 seconds, while someone else may move slower and take 10 seconds. So 10 reps will take 20 seconds for the first person, but 100 seconds for the second. Most times slower motion is more difficult.
==Safety==
Weight training is a safe form of exercise when the movements are controlled and carefully defined. However, as with any form of exercise, improper execution and the failure to take appropriate precautions can result in injury. If injured, full recovery is suggested before starting to weight train again or it will result in a bigger injury.


Rest has a no different meaning for weight training, but it is very important. During rest no motion is necessary. Different kinds of weight training use different rest times between sets. Some use as little as 30 seconds and others can use as much as 8 minutes.
===Maintaining proper form===
[[File:DumbbellDeadlift.JPG|thumb|A [[dumbbell]] [[Squat (exercise)|half-squat]].<ref name="Rippetoe-2005">In the first picture, the knees are too close and get twisted. For appropriate muscular development and safety the knee should be in line with the foot. {{cite book|last= Rippetoe|first= Mark| name-list-style = vanc |author-link=Mark Rippetoe|author2=Lon Kilgore |title=Starting Strength|url= https://archive.org/details/startingstrength00ripp|url-access= limited|publisher=The Aasgard Company|year=2005|isbn=978-0-9768054-0-3|pages=[https://archive.org/details/startingstrength00ripp/page/n46 46]–49|chapter=Knees}}</ref>]]
Maintaining proper form is one of the many steps in order to perfectly perform a certain technique. Correct form in weight training improves strength, muscle tone, and maintaining a healthy weight. Proper form will prevent any strains or fractures.<ref>{{cite web|url=http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842?pg=2|title=Weight training: Do's and don'ts of proper technique - Mayo Clinic|website=www.mayoclinic.org|access-date=2016-06-13}}</ref> When the exercise becomes difficult towards the end of a set, there is a temptation to cheat, i.e., to use poor form to recruit other muscle groups to assist the effort. Avoid heavy weight and keep the number of repetitions to a  minimum. This may shift the effort to weaker muscles that cannot handle the weight. For example, the [[squat (exercise)|''squat'']] and the ''[[deadlift]]'' are used to exercise the largest muscles in the body—the [[Human leg|leg]] and [[buttock]] muscles—so they require substantial weight. Beginners are tempted to round their back while performing these exercises. The relaxation of the spinal erectors which allows the lower back to round can cause shearing in the vertebrae of the lumbar spine, potentially damaging the spinal discs.


==Weight training and bodybuilding==
===Stretching and warm-up===
Weight training has a similarity to [[bodybuilding]], but they have different objectives. Bodybuilding uses weight training to help make muscles larger and good looking, without care for more strength. They train to make their muscles larger and get low levels of [[adipose tissue|body fat]]. Many weight trainers train differently and for the result of being strong and doing difficult things for a long time while not thinking about dropping body fat far under normal.
Weight trainers spend time [[warming up]] their muscles before starting a workout. It is common to stretch the entire body to increase overall [[Flexibility (anatomy)|flexibility]]; many people stretch just the area being worked that day. It has been observed that static stretching can increase the risk of injury due to its analgesic effect and cellular damage caused by it.<ref>{{cite journal |last1=Moore |first1=Marjorie A. |last2=Hutton |first2=Robert S. |title=Electromyographic investigation of muscle stretching techniques |journal=Medicine & Science in Sports & Exercise |date=1980 |volume=12 |issue=5 |pages=322–329 |doi=10.1249/00005768-198012050-00004 |pmid=7453508 }}</ref> A proper warm-up routine, however, has shown to be effective in minimizing the chances of injury, especially if they are done with the same movements performed in the weight lifting exercise.<ref>{{cite journal |last1=Herman |first1=Katherine |last2=Barton |first2=Christian |last3=Malliaras |first3=Peter |last4=Morrissey |first4=Dylan |title=The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review |journal=BMC Medicine |date=December 2012 |volume=10 |issue=1 |pages=75 |doi=10.1186/1741-7015-10-75 |pmid=22812375 |pmc=3408383 }}</ref> When properly warmed up the lifter will have more strength and stamina since the blood has begun to flow to the muscle groups.<ref>{{cite journal |last1=McMillian |first1=Danny J. |last2=Moore |first2=Josef H. |last3=Hatler |first3=Brian S. |last4=Taylor |first4=Dean C. |s2cid=16389590 |title=Dynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance |journal=The Journal of Strength and Conditioning Research |date=2006 |volume=20 |issue=3 |pages=492–9 |doi=10.1519/18205.1 |pmid=16937960 |citeseerx=10.1.1.455.9358 }}</ref>


==Safety==
===Breathing===
Weight training is a safe kind of [[exercise]] when the motion is slow, controlled, and careful. In similarity to many things, doing it wrong or without care can result in hurting oneself.
In weight training, as with most forms of exercise, there is a tendency for the breathing pattern to deepen. This helps to meet increased oxygen requirements. Holding the breath or breathing shallowly is avoided because it may lead to a lack of oxygen, passing out, or an increase in [[blood pressure]]. Generally, the recommended breathing technique is to inhale when lowering the weight (the eccentric portion) and exhale when lifting the weight (the concentric portion). However, the reverse, inhaling when lifting and exhaling when lowering, may also be recommended. Some researchers state that there is little difference between the two techniques in terms of their influence on [[heart rate]] and blood pressure.<ref>{{cite book | first1 = Steven J | last1 = Fleck | first2 = William J | last2 = Kraemer | name-list-style = vanc |title=Designing resistance training programs |isbn=978-0-7360-8170-2 |edition=Fourth | location = Leeds | publisher = Human Kinetics | date = 2014 | page = 12 }}</ref> It may also be recommended that a weight lifter simply breathes in a manner which feels appropriate.
Deep breathing may be specifically recommended for the lifting of heavy weights because it helps to generate [[Core stability#Intra-abdominal pressure|intra-abdominal pressure]] which can help to strengthen the [[Good posture|posture]] of the lifter, and especially their [[core (anatomy)|core]].<ref>{{Cite web|title=The Right Way to Breathe For More Powerful Weightlifting|url=https://vitals.lifehacker.com/the-right-way-to-breathe-for-more-powerful-weightliftin-1765146303|access-date=2021-01-12|website=Vitals|language=en-us}}</ref>
 
In particular situations, a coach may advise performing the [[valsalva maneuver]] during exercises which place a load on the spine. The vasalva maneuver consists of closing the windpipe and clenching the abdominal muscles as if exhaling, and is performed naturally and unconsciously by most people when applying great force. It serves to stiffen the abdomen and torso and assist the back muscles and spine in supporting the heavy weight. Although it briefly increases blood pressure, it is still recommended by weightlifting experts such as [[Mark Rippetoe|Rippetoe]] since the risk of a stroke by aneurysm is far lower than the risk of an orthopedic injury caused by inadequate rigidity of the torso.<ref>{{cite book|last1=Rippetoe|first1=Mark|author-link=Mark Rippetoe|first2 = Lon | last2 = Kilgore | name-list-style = vanc |title=Starting Strength|url=https://archive.org/details/startingstrength00ripp|url-access=limited|publisher=The Aasgard Company|year=2005|isbn=978-0-9768054-0-3|pages=[https://archive.org/details/startingstrength00ripp/page/n46 46]–49|chapter=Squat}} <!--Needs reference to page number, proper citation of "Starting Strength", and some source for the relevant statistics on the types of injuries, if possible, not from "Starting Strength" itself, to give a second source of support.--></ref> Some medical experts warn that the mechanism of building "high levels of intra-abdominal pressure (IAP)...produced by breath holding using the Valsava maneuver", to "ensure spine stiffness and stability during these extraordinary demands", "should be considered only for extreme weight-lifting challenges — not for rehabilitation exercise".<ref>{{cite book | first = Stuart | last = McGill | title = Low Back Disorders | url = https://archive.org/details/lowbackdisorders00mcgi | url-access = limited | edition = 2d | publisher = Human Kinetics | date = 2007 | chapter = Breathing | pages = [https://archive.org/details/lowbackdisorders00mcgi/page/n189 186]–7 | isbn = 9780736066921 }}</ref>
 
===Hydration===
As with other sports, weight trainers should avoid [[dehydration]] throughout the workout by drinking sufficient water. This is particularly true in hot environments, or for those older than 65.<ref>{{cite web|url=http://www.webmd.com/balance/features/water-water-everywhere|title=Water, Water, Everywhere|website=WebMD}}</ref><ref>{{cite web|url=http://health.msn.com/blogs/healthy-diet-fit-body-post.aspx?post=1188190|title=Metabolism Myth #5|publisher=MSN Health|author=Mark Dedomenico}}{{Dead link|date=November 2019 |bot=InternetArchiveBot |fix-attempted=yes }}</ref><ref name="ACSM07">{{cite journal |author1=American College of Sports Medicine |last2=Sawka |first2=MN |last3=Burke |first3=LM |last4=Eichner |first4=ER |last5=Maughan |first5=RJ |last6=Montain |first6=SJ |last7=Stachenfeld |first7=NS |title=Exercise and Fluid Replacement |journal=Medicine & Science in Sports & Exercise |date=February 2007 |volume=39 |issue=2 |pages=377–390 |doi=10.1249/mss.0b013e31802ca597 |pmid=17277604 }}</ref><ref>{{cite news|url=https://www.cbsnews.com/stories/2008/04/02/eveningnews/main3991145.shtml|title=Busting The 8-Glasses-A-Day Myth|publisher=CBS|author=Nancy Cordes|date=2008-04-02|access-date=2020-04-17|archive-date=2013-05-09|archive-url=https://web.archive.org/web/20130509181638/http://www.cbsnews.com/stories/2008/04/02/eveningnews/main3991145.shtml|url-status=dead}}</ref><ref>{{cite web|url=http://dms.dartmouth.edu/news/2002_h2/08aug2002_water.shtml|title="Drink at Least 8 Glasses of Water a Day" - Really?|publisher=Dartmouth Medical School}}</ref>
 
Some athletic trainers advise athletes to drink about {{convert|7|impfloz|ml}} every 15 minutes while exercising, and about {{convert|80|impfloz|l}} throughout the day.<ref name="Johnson-Cane 75">Johnson-Cane et al., p. 75</ref>
 
However, a much more accurate determination of how much fluid is necessary can be made by performing appropriate weight measurements before and after a typical exercise session, to determine how much fluid is lost during the workout. The greatest source of fluid loss during exercise is through perspiration, but as long as fluid intake is roughly equivalent to the rate of perspiration, hydration levels will be maintained.<ref name="ACSM07" />
 
Under most circumstances, [[sports drinks]] do not offer a physiological benefit over water during weight training.<ref name="Johnson-Cane 76">Johnson-Cane et al., p. 76</ref> However, high-intensity exercise for a continuous duration of at least one hour may require the replenishment of electrolytes which a sports drink may provide.<ref>{{cite web|url=http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm |title=Hydration and Exercise - What to Drink for Proper Hydration During Exercise |publisher=Sportsmedicine.about.com |date=2011-04-15 |access-date=2014-02-22}}</ref><ref>{{cite news| url=https://www.usatoday.com/sports/2009-07-01-Drinks_N.htm | work=USA Today | title=Overuse of energy drinks worries health pros | first=Michael | last=McCarthy | name-list-style = vanc | date=2009-07-06}}</ref>
 
Insufficient hydration may cause lethargy, soreness or [[muscle cramps]].<ref name="Johnson-Cane 153">Johnson-Cane et al., p. 153</ref> The [[urine]] of well-hydrated persons should be nearly colorless, while an intense yellow color is normally a sign of insufficient hydration.<ref name="Johnson-Cane 153" />
 
===Avoiding pain===
{{More citations needed section|date=May 2011}}
 
An exercise should be halted if marked or sudden pain is felt, to prevent further injury. However, not all discomfort indicates injury. Weight training exercises are brief but very intense, and many people are unaccustomed to this level of effort. The expression "[[no pain, no gain]]" refers to working through the discomfort expected from such vigorous effort, rather than to willfully ignore extreme pain, which may indicate serious [[soft tissue]] injuries. The focus must be proper form, not the amount of weight lifted.<ref>{{cite news|url=https://www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-successful-strength-training-program|title=7 tips for a safe and successful strength-training program | publisher = Harvard Health|work=Harvard Health Publishing |access-date=2018-03-16}} {{verify source |date=September 2019 |reason=This ref was deleted Special:Diff/885186487 by a bug in VisualEditor and later restored by a bot from the original cite located at Special:Permalink/884138996 cite #23 - verify the cite is accurate and delete this template. [[User:GreenC bot/Job 18]]}}</ref>
 
Discomfort can arise from other factors. Individuals who perform large numbers of repetitions, sets, and exercises for each muscle group may experience a burning sensation in their muscles. These individuals may also experience a swelling sensation in their muscles from increased blood flow also known as edema (the "pump"). True [[muscle fatigue]] is experienced as loss of power in muscles due to a lack of ATP, the energy used by our body, or a marked and uncontrollable loss of strength in a muscle, arising from the [[nervous system]] ([[motor unit]]) rather than from the muscle fibers themselves.<ref>{{cite journal |title=Find your fit: Weight training |journal=Arkansas Business |volume=35 |issue=4 |year=2018 |pages=S30–S31 |id={{ProQuest|1994247717}} }}</ref> Extreme neural fatigue can be experienced as temporary muscle failure. Some weight training programs, such as Metabolic Resistance Training, actively seek temporary muscle failure; evidence to support this type of training is mixed at best.<ref>{{cite news|url=http://www.trainingscience.net/?page_id=635|title=Is Training To Failure Necessary?|date=2012-03-27|work=Training Science|access-date=2017-03-31|language=en-US|archive-url=https://web.archive.org/web/20170401061226/http://www.trainingscience.net/?page_id=635|archive-date=2017-04-01|url-status=dead}} {{verify source |date=September 2019 |reason=This ref was deleted Special:Diff/885186487 by a bug in VisualEditor and later restored by a bot from the original cite located at Special:Permalink/884138996 cite #24 - verify the cite is accurate and delete this template. [[User:GreenC bot/Job 18]]}}</ref> Irrespective of their program, however, most athletes engaged in high-intensity weight training will experience muscle failure during their regimens.
 
Beginners are advised to build up slowly to a weight training program. Untrained individuals may have some muscles that are comparatively stronger than others; nevertheless, an injury can result if (in a particular exercise) the primary muscle is stronger than its stabilizing muscles. Building up slowly allows muscles time to develop appropriate strengths relative to each other. This can also help to minimize [[delayed onset muscle soreness]]. A sudden start to an intense program can cause significant muscular soreness. Unexercised muscles contain cross-linkages that are torn during intense exercise. A regimen of flexibility exercises should be implemented before and after workouts. Since weight training puts great strain on the muscles, it is necessary to warm-up properly. Kinetic stretching before a workout and static stretching after are a key part of flexibility and injury prevention.
 
===Other precautions===
Anyone beginning an intensive physical training program is typically advised to consult a [[physician]], because of possible undetected heart or other conditions for which such activity is contraindicated.
 
Exercises like the [[bench press]] or the [[Squat (exercise)|squat]] in which a failed lift can potentially result in the lifter becoming trapped under the weight are normally performed inside a [[Power cage|power rack]] or in the presence of one or more [[Spotting (weight training)|spotters]], who can safely re-rack the barbell if the weight trainer is unable to do so. In addition to spotters, knowledge of proper form and the use of safety bars can go a long way to keep a lifter from suffering injury due to a failed repetition.
 
==Equipment==
{{Main|Exercise equipment}}
 
Weight training usually requires different types of equipment, but most commonly [[dumbbell]]s, [[barbell]]s, and [[weight machine]]s. Various combinations of [[List of weight training exercises|specific exercises]], weights, and machines allow trainees to exercise the body in numerous ways.
 
===Free weights===
Free weights include [[dumbbell]]s, [[barbell]]s, [[medicine ball]]s, sandbells, and [[kettlebell]]s. Unlike [[weight machine]]s, they do not constrain users to specific, fixed movements, and therefore require more effort from the individual's stabilizer muscles. It is often argued that free weight exercises are superior for precisely this reason. For example, they are recommended for golf players, since golf is a unilateral exercise that can break body balances, requiring exercises to keep the balance in muscles.<ref>Ahn Hyejung (November 11, 2012), ''World Class Fitness Trainers, [[John Sitaras]]'', [[Golf Digest]] (Korean edition)</ref>
 
Some free weight exercises can be performed while sitting or lying on an [[exercise ball]].
 
===Weight machines===
[[File:WeightStack.JPG|thumb|206x206px|The weight stack from a [[cable machine]].]]
There are a number of weight machines that are commonly found in neighborhood gyms. The [[Smith machine]] is a barbell that is constrained to vertical movement. The [[cable machine]] consists of two weight stacks separated by 2.5 metres, with cables running through adjustable pulleys (that can be fixed at any height so as to select different amounts of weight) to various types of handles. There are also exercise-specific [[weight machine]]s such as the [[leg press]]. A multigym includes a variety of exercise-specific mechanisms in one apparatus.
 
One limitation of many free weight exercises and exercise machines is that the muscle is working maximally against gravity during only a small portion of the lift. Some exercise-specific machines feature an oval [[cam]] (first introduced by [[Nautilus, Inc.|Nautilus]]) which varies the resistance, so that the resistance, and the muscle force required, remains constant throughout the full range of motion of the exercise.
 
===Other equipment===
[[File:WristStrap.JPG|thumb|150px|Lifting straps]]
[[File:LiftingBelt.JPG|thumb|150px|Lifting belt]]
Other types of equipment include:
* Lifting straps, which allow more weight to be lifted by transferring the load to the wrists and avoiding limitations in forearm muscles and [[grip strength]].
* Weightlifting belts, which are meant to brace the core through intra-abdominal pressure (and not directly assist the lower back muscles as commonly believed). Controversy exists regarding the safety of these devices<ref>{{cite journal |last1=Kingma |first1=Idsart |last2=Faber |first2=Gert S. |last3=Suwarganda |first3=Edin K. |last4=Bruijnen |first4=Tom B. M. |last5=Peters |first5=Rob J. A. |last6=van Dieën |first6=Jaap H. |s2cid=22138551 |title=Effect of a Stiff Lifting Belt on Spine Compression During Lifting |journal=Spine |date=October 2006 |volume=31 |issue=22 |pages=E833–E839 |doi=10.1097/01.brs.0000240670.50834.77 |pmid=17047531 }}</ref> and their proper use is often misunderstood. Powerlifting belts, which are thick and have the same width all around, are designed for maximum efficiency but can be uncomfortable, especially for athletes with a narrow waist, as they exert pressure on the ribs and hips during the lifts. Some rare models which are wide on the back and the front but narrower on the sides present a good compromise between comfort and efficiency.{{citation needed|date=June 2020}} There are also controversial opinions about where the belt is worn. While most novice bodybuilders think the belt is worn on their abdomen to increase inter-abdominal pressure and brace the lower back, the belt is actually meant to be worn just below the ribcage or at the Solar Plexus, which causes increased inter-abdominal pressure instead of just squeezing the abdomen.
* [[Weighted clothing]], bags of sand, [[lead shot]], or other materials that are strapped to wrists, ankles, torso, head,<ref>{{Cite book|last=Biller|first=Henry B.|url=https://books.google.com/books?id=jqm_k9NpL0QC&dq=%22head+harness%22+fitness&pg=PA133|title=Creative Fitness: Applying Health Psychology and Exercise Science to Everyday Life|date=2002|publisher=Greenwood Publishing Group|isbn=978-0-86569-326-5|language=en}}</ref> or other body parts to increase the amount of work required by muscles
* Gloves can improve grip, prevent the formation of calluses on the hands, relieve pressure on the wrists, and provide support.<ref>{{cite web|url=http://www.livestrong.com/article/17819-benefits-wearing-weight-lifting-gloves/|title = The benefits of wearing weight lifting gloves}}</ref>
* [[MgCO3|Chalk (MgCO<sub>3</sub>)]], which dries out sweaty hands, improving grip.
* Wrist and knee wraps.
* Shoes, which have a flat, rigid sole to provide a sturdy base of support, and may feature a raised heel of varying height (usually 0.5" or 0.75") to accommodate a lifter's biomechanics for more efficient squats, deadlifts, overhead presses, and [[Olympic weightlifting|Olympic lifts]].
* Heavy [[chains]] and thick [[Resistance band|elastic bands]] can be attached to the weight in order to increase or decrease resistance at different phases of the movement. This is known as [[Weight training#Types of workout|variable resistance training]].
 
==Types of exercise==
{{see also|List of weight training exercises}}
{{unreferenced section|date=June 2015}}


===Good Form===
Weight training is usually isotonic in nature. This means that there is a specific muscle being used and contracting due to a weight, leading to muscle contractions in that area of the body. This can be contrasted with isometric exercise where the joint angles remain constant i.e. the exercise is static in nature and involves holding a posture. A weight training exercise may involve both isotonic and isometric elements i.e. squatting with weight usually involves bending and straightening the legs (an isotonic action) while holding the weight steady (an isometric action).  
Each different weight training exercise is used only for a certain muscle area or group of muscles. This muscle area is the "primary" muscle area for that certain exercise or motion. After several reps in a set, the motion will become difficult. People will then sometimes try to use other muscle areas to help the primary muscle area with the motion by jerking or making a small change in the motion. This is bad form. The reason this may hurt somebody is that these other areas may not be strong enough to move the same weight as the primary area, and they may be strained if used.


An example: in the [[squat]] exercise the person may sometimes use the back muscles if they are bent too far forward at the bottom of the motion. The squat exercise will use only the leg muscles if the person carefully keeps his back straight.
===Compound exercise===
[[File:SwissBallSquat.JPG|thumb|The ''dumbbell squat'' is a compound exercise. An [[exercise ball]] can be used for support and allow for a wider range of exercises to be performed. They are also known as Swiss balls or stability balls.]]
Compound exercises work several muscle groups at once, and include movement around two or more joints. For example, in the ''leg press'', movement occurs around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves the hamstrings, glutes and calves. Compound exercises are generally similar to the ways that people naturally push, pull and lift objects, whereas isolation exercises often feel a little unnatural.


===Stretching===
Each type of exercise has its uses. Compound exercises build the basic strength that is needed to perform everyday pushing, pulling and lifting activities. Isolation exercises are useful for "rounding out" a routine, by directly exercising muscle groups that cannot be fully exercised in the compound exercises.
{{Main|Stretching}}
Many people who use weight training spend 5 minutes stretching their muscles using special stretching motions and body positions. There is scientific work that says stretching helps make the chance of hurting oneself smaller.<ref>(Weerapong et al. 189–206)</ref>


===Warm Up===
The type of exercise performed also depends on the individual's goals. Those who seek to increase their performance in sports would focus mostly on compound exercises, using isolation exercises to strengthen just those muscles that are holding the athlete back. Similarly, a [[powerlifter]] would focus on the specific compound exercises that are performed at powerlifting competitions. However, those who seek to improve the look of their body without necessarily maximizing their strength gains (including [[Bodybuilding|bodybuilders]]) would put more of an emphasis on isolation exercises. Both types of athletes, however, generally make use of both compound and isolation exercises.<ref>Henselmans, Menno. “Compound vs. Isolation Exercises: Which Is Best? [Study Review].” ''MennoHenselmans.com'', 16 Jan. 2019, mennohenselmans.com/compound-vs-isolation-exercise/.</ref>
"Warming up" is also used to make the chance of hurting oneself smaller. A "warm-up" is a few sets of an exercise done before other exercises that are done at the much easier weight. These sets help move blood into the muscles and make lifting higher weight safer.


===Breathing===
===Isolation exercise===
Good use of breath is another thing to think about. There is a very small chance of [[blackout]] or [[stroke]] if the person exercising is straining too much and they hold their breath while doing the motion of an exercise. This is why many advise breathing out during the difficult part of the motion (for example, when lifting breath out and breath in when coming down for many exercises).
[[File:LegExtensionMachineExercise.JPG|thumb|The ''leg extension'' is an isolation exercise.]]
An '''isolation exercise''' is one where the movement is restricted to one joint only. For example, the ''leg extension'' is an isolation exercise for the quadriceps. Specialized types of equipment are used to ensure that other muscle groups are only minimally involved—they just help the individual maintain a stable posture—and movement occurs only around the knee joint. Isolation exercises involve machines, dumbbells, barbells (free weights), and pulley machines. Pulley machines and free weights can be used when combined with special/proper positions and joint bracing.


===Drinking Water===
==Most common exercises==
As with many kinds of exercise, weight training people should drink enough water. Some say a weight training person should drink about 200ml of water every 15 minutes.<ref name="Johnson-Cane 75">Johnson-Cane et al., p.75</ref> Drinking a "sports drink" similar to Gatorade does not help more than water for water needs but may help with some kinds of salts that you may need after exercise. If a very large amount of water is used it is possible to drink too much water, so the use of care is important.
{{Main article|List of weight training exercises}}


==="Spotting" or Helpers===
[[File: Bench press 1.jpg|thumb|Bench press with a bench and barbell. The man standing is 'spotting' and ready to help with lifting the weight if the lifter becomes too fatigued.]]
Some kinds of weight training exercise need a helper or "spotter" to help make the motion safe. For example the [[bench press]]. [[Image:Bench press.png|right|thumb|350px|A Soldier (lying down) is doing a [[bench press]] with a "spotter".]] Because the weight is directly above the body, a "spotter" or helper is used by many people in this exercise. The helper will stand behind the head of the person doing the exercise. If after doing some of the exercises the person doing the exercise cannot move the weight, the "spotter" will help the person move the weight back up to the starting position by taking hold of the bar and lifting together with the person.
[[File:USMC-110816-F-2786W-001.jpg|thumb|150px|Bicep curl with a dumbbell.]]


It is safe to do many exercises without a spotter. Many exercise machines are made to be safe for use alone. But it is always safer to do weight training exercise with other people near who can help if you get hurt.
The following exercises can be performed with a barbell or dumbbells. For each of them, there exist numerous variations. Most weight training exercises can improve grip strength due to the gripping of the weights.


===Pain===
*'''Deadlift'''
If an exercise causes sudden very sharp pain, with similarity to being cut with a knife, that is bad pain and you should stop the exercise. But all weight training exercises will slowly cause muscles to be tired and cause small strain in the muscle area they use. When some people say "no pain no gain" they mean the tired feeling and small strain will help make you stronger. But sharp sudden pain is bad and may mean someone was hurt (this will not help you be stronger).
A [[deadlift]] usually involves lifting a barbell from the floor up to thigh height. It is very effective at strengthening the legs and core. Along with squats, a person will usually be able to lift the greatest amount of weight with this lift. A special kind of hexagonal-shaped barbell called a [[trap bar]] (or hex bar) can be used to lift heavier weight and to maximize safety.  


Being hurt this way may mean no "warm-up" was done.
*'''Squat'''
The [[squat (exercise)|squat]] involves holding a barbell across the shoulders and upper back and squatting down and standing up again. It is very effective at building leg and core strength. Ordinarily, the bar is lifted out of a rack at just below shoulder height, to begin with. It is frequently mentioned as being the most effective single weight training exercise for building all-around physical strength. A front squat is a variation that involves holding the barbell in front of the torso and resting it on the tops of the shoulders and the upper chest.


===Other===
*'''Bench press'''
Many people will get medical advice before starting weight training to make certain they are healthy enough to do the exercises. People who are old or who have needed medical help in the past should get medical advice before weight training.
For the [[bench press]] a person lies with their back on a bench. They hold a barbell over their chest and lower and lift it. It is an exercise designed to strengthen the arms and upper body, especially the shoulders and chest.


==Kinds of Weight Training==
*'''Bicep curls'''
===Plyometric vs Isotonic===
[[bicep curl|Bicep curls]] are usually performed with dumbbells and involve holding them at hip height before lifting them up to just over shoulder height with a bending action of the arm. They are used to strengthen the arms and especially the biceps.  
Most people mean isotonic weight training when they talk about weight training. Isotonic lifting is done with a smooth tempo during the reps.


Plyometric weight training uses sudden motions to help people do things like jump higher or strike with more power. These are motions which must be done quickly and with power. Because these types of exercise may use jerking motion, it is more important to do a long warm-up and stretch before attempting these exercises.
*'''Overhead press'''
The [[overhead press]] involves holding dumbbells at just over shoulder height and pressing them upwards and lowering them again. This exercise is used to strengthen the arms, shoulders and upper body.


===Isolation vs. Compound===
==Types of workout==
An "isolation" exercise is made to use only one muscle or a small muscle area. A compound exercise is made to use a larger muscle area that uses more muscles. It is still good form to do a compound exercise that uses more than one muscle area if the exercise is made to use the other areas.


For example, a [[pull-up]] uses the muscles on top of the arm to help the back muscles in this exercise. It is a compound. A [[bicep curl]] uses only the muscles on the top of the arm. This is an isolation exercise.
===Push-pull workout===
A push–pull workout is a method of arranging a weight training routine so that exercises alternate between push motions and pull motions.<ref name=EIRM>
{{cite book
  | last1 = Frontera
  | first1 = Walter R.
  | last2 =  Slovik
  | first2 = David M.
  | last3 = Dawson
  | first3 = David Michael | name-list-style = vanc
  | title = Exercise in Rehabilitation Medicine
  | publisher = Human Kinetics, 2006
  | year = 2006
  | page= 350
  | url = https://books.google.com/books?id=VE8UJZrp6NIC&q=%22push-pull+workout%22&pg=PA350
  | isbn = 978-0-7360-5541-3}}
</ref> A push–pull superset is two complementary segments (one pull/one push) done back-to-back. An example is [[bench press]] (push) / [[bent-over row]] (pull). Another push–pull technique is to arrange workout routines so that one day involves only push (usually chest, shoulders and triceps) exercises, and an alternate day only pull (usually back and biceps) exercises so the body can get adequate rest.<ref>{{cite news|url=https://www.flexonline.com/training/push-pull-training|title=Push-Pull Training|work=FLEX Online|access-date=2018-04-19}}</ref>


Most isolation exercises are very special and need a special apparatus to help them. Compound exercises are more natural. An isolation exercise may be used when one muscle is less strong than others it is used within a compound motion. Also [[bodybuilding|bodybuilders]] use isolation exercises to make good looking muscles.
===Variable resistance workout===
Variable resistance training involves varying the resistance for different phases of a range of movement. This may be achieved by adding heavy chains or thick elastic bands to an exercise. For example, chains may be attached to the ends of a barbell during a bench press exercise. When the bar is lowered more of the chain rests on the floor resulting in less weight being lifted,  and vice versa when the bar is raised. The elastic nature of bands can serve a similar function of increasing resistance. Another form of variable resistance training involves combining partial repetitions with a heavier weight with full repetitions with a lighter weight. The advantage of variable resistance training is that it more effectively strengthens the different phases of a persons strength curve for that movement. Strength curve is a graphical term which refers to the phases of strength which a person moves through when performing an exercise.<ref group=note>A movement may be considered as having any number of strength phases but usually is considered as having two main phases: a stronger and a weaker. When the movement becomes stronger during the exercise, this is called an ''ascending strength curve'' i.e. bench press, squat, deadlift. And when it becomes weaker this is called a ''descending strength curve'' i.e. chin ups, upright row, standing lateral raise. Some exercises involve a different pattern of strong-weak-strong. This is called a ''bell shaped strength curve'' i.e. bicep curls where there can be a sticking point roughly midway.</ref> For example, when a person is performing a back squat they are strongest at the top of the movement and weakest at the bottom. If they do a full squat at 1RM then this 1RM is based upon the lower weaker phase of the movement. As they have to move through this phase to complete a full rep, they cannot ordinarily lift a weight heavier than they can manage here. This is even though the weight they are lifting is only about 66% of their 1RM for the stronger phase.<ref>{{cite book |last1=Silvester |first1=L Jay |title=Weight Training for Strength and Fitness |date=1992 |publisher=Jones and Bartlett |location=London |isbn=0867201398 |pages=23–25}}</ref> Variable resistance training provides a solution to this problem. By adding resistance during a repetition, or by combining heavier partial reps with lighter full reps, the same percentage of 1RM for both the stronger and weaker phase respectively can be lifted. A person following this training method may become stronger and more explosive as a result.<ref>{{cite web |last1=Conalton |first1=Bobby |title=Benefits of Lifting Chains |url=https://www.elitefts.com/education/training/benefits-of-lifting-chains/ |website=elitefts |date=15 May 2013 |access-date=19 March 2021}}</ref>


==Health benefits==
==Health benefits==
Weight training strengthens bones, helping to prevent bone loss and osteoporosis. By increasing muscular strength and improving balance, weight training can reduce falls by elderly persons as well.<ref name="About.com">{{cite web|url = http://weighttraining.about.com/od/weighttrainingforhealth/a/osteo.htm/|title = Best Exercises to Prevent Osteoporosis|access-date = 2010-03-31|archive-date = 2011-01-10|archive-url = https://web.archive.org/web/20110110014417/http://weighttraining.about.com/od/weighttrainingforhealth/a/osteo.htm|url-status = dead}}</ref>
Benefits of weight training include increased strength, muscle mass, endurance, bone and bone mineral density, insulin sensitivity, GLUT 4 density, HDL cholesterol, improved cardiovascular health and appearance, and decreased body fat, blood pressure, LDL cholesterol and triglycerides.<ref>{{cite journal |last1=Westcott |first1=Wayne L. |s2cid=11977370 |title=Resistance Training is Medicine: Effects of Strength Training on Health |journal=Current Sports Medicine Reports |date=2012 |volume=11 |issue=4 |pages=209–216 |doi=10.1249/JSR.0b013e31825dabb8 |pmid=22777332 }}</ref>
 
The body's [[basal metabolic rate]] increases with increases in muscle mass, which promotes long-term [[dieting|fat loss]] and helps dieters avoid [[yo-yo dieting]].<ref>{{cite web|url=http://www.cbass.com/METABOLI.HTM|title=Fat Loss Article: Metabolism Myth|work=cbass.com}}</ref> Moreover, intense workouts elevate [[metabolism]] for several hours following the workout, which also promotes fat loss.<ref name=De2004>{{cite journal |last1=Meirelles |first1=Cláudia de Mello |last2=Gomes |first2=Paulo Sergio Chagas |title=Efeitos agudos da atividade contra-resistência sobre o gasto energético: revisitando o impacto das principais variáveis |journal=Revista Brasileira de Medicina do Esporte |date=April 2004 |volume=10 |issue=2 |pages=122–130 |doi=10.1590/S1517-86922004000200006 |doi-access=free }}</ref>
 
Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for [[joint]]s, and reduce the risk of [[injury]] from everyday activities. [[Old age|Older]] people who take up weight training can prevent some of the loss of muscle tissue that normally accompanies [[aging]]—and even regain some functional strength—and by doing so, become less frail.<ref>{{cite journal |last1=Mayer |first1=Frank |last2=Scharhag-Rosenberger |first2=Friederike |last3=Carlsohn |first3=Anja |last4=Cassel |first4=Michael |last5=Müller |first5=Steffen |last6=Scharhag |first6=Jürgen |title=The Intensity and Effects of Strength Training in the Elderly |journal=Deutsches Ärzteblatt Online |date=27 May 2011 |volume=108 |issue=21 |pages=359–364 |doi=10.3238/arztebl.2011.0359 |pmid=21691559 |pmc=3117172 }}</ref> They may be able to avoid some types of [[physical disability]]. Weight-bearing exercise also helps to increase bone density to prevent [[osteoporosis]].<ref>{{cite journal |last1=Layne |first1=Jennifer E. |last2=Nelson |first2=Miriam E. |title=The effects of progressive resistance training on bone density: a review |journal=Medicine & Science in Sports & Exercise |date=January 1999 |volume=31 |issue=1 |pages=25–30 |doi=10.1097/00005768-199901000-00006 |pmid=9927006 }}</ref> The benefits of weight training for older people have been confirmed by studies of people who began engaging in it even in their eighties and nineties.
 
For many people in [[Rehabilitation (neuropsychology)|rehabilitation]] or with an acquired [[disability]], such as following stroke or orthopaedic surgery, strength training for weak muscles is a key factor to optimise recovery.<ref name="pmid17132118">{{cite journal |last1=Ada |first1=Louise |last2=Dorsch |first2=Simone |last3=Canning |first3=Colleen G. |title=Strengthening interventions increase strength and improve activity after stroke: a systematic review |journal=Australian Journal of Physiotherapy |date=2006 |volume=52 |issue=4 |pages=241–248 |doi=10.1016/s0004-9514(06)70003-4 |pmid=17132118 |doi-access=free }}</ref> For people with such a health condition, their strength training is likely to need to be designed by an appropriate health professional, such as a [[physiotherapist]].
 
Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. These often specify that the speed of [[muscle contraction]] during weight training should be the same as that of the particular sport. Sport-specific training routines also often include variations to both free weight and machine movements that may not be common for traditional weightlifting.
 
Though weight training can stimulate the [[cardiovascular system]], many exercise [[physiologist]]s, based on their observation of maximal [[oxygen]] uptake, argue that [[aerobics]] training is a better cardiovascular stimulus. Central [[catheter]] monitoring during resistance training reveals increased [[cardiac output]], suggesting that strength training shows potential for [[cardiovascular exercise]]. However, a 2007 meta-analysis found that, though aerobic training is an effective therapy for heart failure patients, combined aerobic and strength training is ineffective; "the favorable antiremodeling role of aerobic exercise was not confirmed when this mode of exercise was combined with strength training".<ref>{{cite journal |last1=Haykowsky |first1=Mark J. |last2=Liang |first2=Yuanyuan |last3=Pechter |first3=David |last4=Jones |first4=Lee W. |last5=McAlister |first5=Finlay A. |last6=Clark |first6=Alexander M. |title=A Meta-Analysis of the Effect of Exercise Training on Left Ventricular Remodeling in Heart Failure Patients |journal=Journal of the American College of Cardiology |date=June 2007 |volume=49 |issue=24 |pages=2329–2336 |doi=10.1016/j.jacc.2007.02.055 |pmid=17572248 |doi-access=free }}</ref>
 
One side-effect of any intense exercise is increased levels of [[dopamine]], [[serotonin]] and [[norepinephrine]], which can help to improve mood and counter feelings of [[depression (mood)|depression]].<ref>{{cite web|url=http://www.webmd.com/depression/guide/exercise-depression|title=Exercise and Depression|work=WebMD}}</ref>
 
Weight training has also been shown to benefit dieters as it inhibits lean body mass loss (as opposed to fat loss) when under a caloric deficit. Weight training also strengthens bones, helping to prevent bone loss and [[osteoporosis]]. By increasing muscular strength and improving balance, weight training can also reduce falls by elderly persons. Weight training is also attracting attention for the benefits it can have on the brain, and in older adults, a 2017 meta analysis found that it was effective in improving cognitive performance.<ref>{{cite journal |last1=Northey |first1=Joseph Michael |last2=Cherbuin |first2=Nicolas |last3=Pumpa |first3=Kate Louise |last4=Smee |first4=Disa Jane |last5=Rattray |first5=Ben |title=Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis |journal=British Journal of Sports Medicine |date=February 2018 |volume=52 |issue=3 |pages=154–160 |doi=10.1136/bjsports-2016-096587 |pmid=28438770 |doi-access=free }}</ref>
 
Studies also show that weight training has significant benefits for an individual's mental health. Strength training has shown to reduce symptoms of anxiety, depression, and insomnia. <ref>{{cite journal |last1=OConner |first1=Patrick |last2=Herring |first2=Matthew |last3=Adrian |first3=Amanda |title=Mental Health Benefits of Strength Training in Adults |journal=American Journal of Lifestyle Medicine |date= September 2010 |volume=4 |issue=5 |pages=377–396 |doi=10.1177/1559827610368771 |doi-access=free }}</ref>
 
==Weight training and other types of strength training==
The benefits of weight training overall are comparable to most other types of strength training: increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate, and postural support. This type of training will also help prevent injury for athletes. There are benefits and limitations to weight training as compared to other types of strength training. Contrary to popular belief, weight training can be beneficial for both men and women.
 
===Weight training and bodybuilding===
Although weight training is similar to [[bodybuilding]], they have different objectives. Bodybuilders use weight training to develop their muscles for size, shape, and symmetry regardless of any increase in strength for competition in bodybuilding contests; they train to maximize their muscular size and develop extremely low levels of [[adipose tissue|body fat]]. In contrast, many weight trainers train to improve their strength and anaerobic endurance while not giving special attention to reducing body fat far below normal.
 
===Complex training===
In [[complex training]], weight training is typically combined with plyometric exercises in an alternating sequence. Ideally, the weight lifting exercise and the plyometric exercise should move through similar ranges of movement i.e. a back squat at 85-95% [[1RM]] followed by a vertical jump. An advantage of this form of training is that it allows the intense activation of the nervous system and increased muscle fibre recruitment from the weight lifting exercise to be utilized in the subsequent plyometric exercise; thereby improving the power with which it can be performed. Over a period of training, this may enhance the athlete's ability to apply power.<ref>{{cite book | first1 = Steven J | last1 = Fleck | first2 = William J | last2 = Kraemer | name-list-style = vanc | chapter = Complex Training, or Contrast Loading | title =Designing Resistance Training Programmes | publisher = Human Kinetics | location = Leeds | date = 2013 | page = 253 }}</ref> The plyometric exercise may be replaced with a sports specific action. The intention being to utilize the neural and muscular activation from the heavy lift in the sports specific action, in order to be able to perform it more powerfully. Over a period of training this may enhance the athlete's ability to perform that sports specific action more powerfully, without a precursory heavy lift being required.
 
===Ballistic training===
[[Ballistic training]] involves throwing a weight such as a [[medicine ball]] or slam ball. The ball may be thrown as far as possible, or thrown into a wall and caught on the rebound etc. Whilst the term ballistic strictly refers to throwing, in its modern usage as a categorical term it is sometimes construed more broadly. In such cases ballistic training can be said to focus on maximising the acceleration phase of a movement and minimising the deceleration phase. This is done in order to increase the power of the movement overall. For example, throwing a weight, jumping whilst holding a weight, or swinging a weight. These actions can be contrasted with standard weight lifting exercises where there is a distinct deceleration phase at the end of the repetition which stops the weight from moving.<ref>{{cite book | first1 = Steven J | last1 = Fleck | first2 = William J | last2 = Kraemer | name-list-style = vanc | chapter = Ballistic Training | title = Designing Resistance Training Programmes | publisher = Human Kinetics | location = Leeds | date = 2013 | page = 280 }}</ref>
 
===Weighted jumps (loaded plyometrics)===
{{multiple image
| perrow = 2
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| image1            = Dumbbell weighted jumps A1.png
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| image2            = Dumbbell weighted jumps A2.png
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| image3            = Jumping split squat with dumbbells 1.png
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| width4          =
| footer = TOP: Vertical jumps with 15kg dumbbells held just above the shoulders. Heavier dumbbells usually have increased plate diameters which can mean it becomes easier to hold them above the shoulders than by the hips.
BOTTOM: Jumping split squats with 10kg dumbbells. On each jump, the stance alternates so the front leg becomes the rear leg and the rear leg becomes the front leg.
}}
Weighted jumps, also known as loaded plyometrics, involve jumping whilst holding a weight, such as a [[trap bar]] or [[dumbbells]], or jumping while wearing a weight such as a [[Weighted clothing#Vests|weighted vest]] or [[ankle weights]]. Weighted jumps are commonly used in a training regime to increase explosive power. Many sports such as rugby, gridiron, and others recommend their players do plyometric training to train explosive power.
 
===Contrast loading===
Contrast loading is the alternation of heavy and light loads. Considered as sets, the heavy load is performed at about 85-95% 1 repetition max; the light load should be considerably lighter at about 30-60% [[1RM]]. Both sets should be performed fast with the lighter set being performed as fast as possible. The joints should not be locked as this inhibits muscle fibre recruitment and reduces the speed at which the exercise can be performed. The lighter set may be a [[Plyometrics#Loaded plyometrics|loaded plyometric]] exercise such as  loaded squat jumps or jumps with a trap bar.
 
Similarly to complex training, contrast loading relies upon the enhanced activation of the nervous system and increased muscle fibre recruitment from the heavy set, to allow the lighter set to be performed more powerfully.<ref>{{cite book | last = McGuigan | first = Mike | name-list-style = vanc | chapter = Contrast Training | title = Developing Power | location = Leeds | publisher = Human Kinetics | date = 2017 | pages = 196–197 }}</ref> Such a physiological effect is commonly referred to as post-activation potentiation, or the PAP effect. Contrast loading can effectively demonstrate the PAP effect: if a light weight is lifted, and then a heavy weight is lifted, and then the same light weight is lifted again, then the light weight will feel lighter the second time it has been lifted. This is due to the enhanced PAP effect which occurs as a result of the heavy lift being utilised in the subsequent lighter lift; thus making the weight feel lighter and allowing the lift to be performed more powerfully.
 
===Weight training versus isometric training===
{{See also|Isometric exercise}}
[[Isometric exercise]] provides a maximum amount of resistance based on the force output of the muscle, or muscles pitted against one another. This maximum force maximally strengthens the muscles over all of the joint angles at which the isometric exercise occurs. By comparison, weight training also strengthens the muscle throughout the [[range of motion]] the [[joint]] is trained in, but only maximally at one angle, causing a lesser increase in physical strength at other angles from the initial through terminating joint angle as compared with isometric exercise. In addition, the risk of injury from weights used in weight training is greater than with isometric exercise (no weights), and the risk of asymmetric training is also greater than with isometric exercise of identical opposing muscles.
 
== See also ==
<!-- Please keep entries in alphabetical order & add a short description [[WP:SEEALSO]] -->
*[[Anaerobic exercise]]
*[[Endurance]]
*[[Exercise equipment]]
*[[Flywheel training]]
*[[Health club]]
*[[Isometric exercise]]
*[[List of weight training exercises]]
*[[Physical exercise]]
*[[Physical fitness]]
*[[Power training]]
*[[Supercompensation]]
<!-- please keep entries in alphabetical order -->
 
==Notes==
{{reflist|group=note}}
 
== References ==
{{Reflist|30em}}


Weight training also is important to keep muscle strong when on a [[diet]] to drop fat. Without weight training or other [[strength training]] a person on a diet may drop muscle with the fat when they go down in weight.
==Bibliography==
* {{cite book | last = Delavier | first = Frederic | name-list-style = vanc | year = 2001 | title = Strength Training Anatomy | publisher = Human Kinetics Publishers | isbn = 978-0-7360-4185-0 | url = https://archive.org/details/strengthtraining00dela_0 }}
* {{cite book | vauthors = DeLee J, Drez D | year = 2003 | title = DeLee & Drez's Orthopaedic Sports Medicine; Principles and Practice | isbn = 978-0-7216-8845-9 | publisher = Saunders | location = Philadelphia, Pa }}
* {{cite book | last = Hatfield | first = Frederick | name-list-style = vanc | year = 1993 | title = Hardcore Bodybuilding: A Scientific Approach | publisher = McGraw-Hill | isbn = 978-0-8092-3728-9 }}
* {{cite book | last1 = Kennedy | first1 = Robert | first2 = Dennis | last2 = Weis | name-list-style = vanc | year = 1986 | title = Mass!, New Scientific Bodybuilding Secrets | publisher = Contemporary Books | isbn = 978-0-8092-4940-4 }}
* {{cite book | last = Lombardi | first = V. Patteson | name-list-style = vanc | year = 1989 | title = Beginning Weight Training | url = https://archive.org/details/beginningweightt00lomb | url-access = registration | publisher = Wm. C. Brown Publishers | isbn = 978-0-697-10696-4 }}
* {{cite book | last1 = Powers | first1 = Scott | first2 = Edward | last2 = Howley | name-list-style = vanc | year = 2003 | title = Exercise Physiology | publisher = McGraw Hill | isbn = 978-0-07-255728-2 }}
* {{cite book | last = Schoenfeld | first = Brad | year = 2002 | title = Sculpting Her Body Perfect | publisher = Human Kinetics Publishers | isbn = 978-0-7360-4469-1 | url = https://archive.org/details/sculptingherbody00scho }}
* {{cite book | last = Schwarzenegger | first = Arnold | name-list-style = vanc | year = 1999 | title = The New Encyclopedia of Modern Bodybuilding | publisher = Simon & Schuster | isbn = 978-0-684-85721-3 }}
* {{cite book | first = Stuart | last = McGill | name-list-style = vanc  | title = Low Back Disorders | edition = 2nd | location = Champaign, IL | publisher = Human Kinetics | date = 2007 | isbn = 978-0-7360-6692-1}}
* {{cite book | first = Stuart | last = McGill | name-list-style = vanc | title = Ultimate Back Fitness And Performance | edition = 4th | publisher = Backfitpro Inc. | location = Waterloo, Ontario | date = 2009 | isbn = 978-0-9735018-1-0 }}


==Related pages==
{{Physical exercise}}
*[[Weightlifting]]
{{Strength training exercises}}
{{Strength Sports}}


==References==
{{Authority control}}
{{commons category|Weight training}}
{{reflist}}


==Sources==
[[Category:Weight training| ]]
* Johnson-Cane, Deidre; Cane, Jonathan; Glickman, Joe (2000). The Complete Idiot's Guide to Weight Training. Indianapolis: Alpha Books. pp.&nbsp;169. {{ISBN|0-7865-4251-9}}
[[Category:Bodybuilding]]
* Weerapong, Pornratshanee, Patria A. Hume, and Gregory S. Kolt. "Stretching: Mechanisms and Benefits for Sports Performance and Injury Prevention." Physical Therapy Reviews 9.4(2004): 189-206.
[[Category:Physical exercise]]
[[Category:Exercise physiology]]
[[Category:Strength training]]


[[Category:Fitness]]
[[ang:Ȝearƿung (indryhtu)#Strengþuȝearƿung]]
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