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A Guide to Weight Training


Talking about training, there are multiple training methods and strategies suggested by different people in the community. The public tends to select programs that are of lower intensity but can be sustained for a long period of time to train themselves, which leads to a decrease in weight training. As time goes on, muscles, bone mass density and the nervous system would start to degenerate, on the grounds that our body would deteriorate the excessive muscles and the bone density with a lack of high intensity weight training. We hope that by undergoing weight training, we could hinder the degeneration of our body and improve our quality of life. However, some people might have the concern of getting injured easily while having weight training, in fact, The National Strength & Conditioning Association (NSCA) states that the chance of getting injured during weight training is far more less than that of playing basketball and football, as well as other kinds of popular sports, worries about weight training are hence eliminated.


Before getting started, it is believed that everyone knows that weight training can enhance muscle strength, where muscle strength is the fundamental of a person’s ability to survive and one of the contributing factors of quality of life. The greater the muscle strength you have, the greater the resistivity to have injuries. If your muscle strength is gained from a step-by-step and persevering training, your ability of controlling your muscle strength could be elevated, therefore, having large muscle strength does not equal to a decrease in agility. Generally, participants are expected to have great speed and explosiveness when they are playing sports, yet, without enough strength would limit their range of improvement in speed and explosiveness. Moreover, with a sufficient level of muscle strength, other abilities such as stamina would be strengthened with the strong foundation of muscle strength.


It is suggested that learning from professional trainers is the most optimal way for beginners, but as resources might be insufficient, we would like to recommend some tips for you. These tips would help you to have an easier start, yet they are not the absolute and the only way to start your training.

  1. Trainees should wear suitable clothing and shoes when having their training.

  2. Trainees should aim at training the strength of larger muscle groups to alleviate the quality of life or improving sports performance. (E.g. Chest, Back, Shoulders, Legs, Arms and Abs)

  3. Lighter weight training is suggested for the first or two months of training in order to get used to the training movements, formulate good movement gestures, establish a strong foundation and prevent injuries.

  4. Free weight should be the major content of the training program, with the assistance of machines. It is because in everyday life and when playing sports, we rely on our own abilities to maintain our movements and activity path without any restrictions. In contrast, machines would somehow limit your activity path when training, so the expected result from using machines as the major training content might have a difference with the reality.


There is no shortcut for weight training, results can only be achieved with the trainee’s perseverance and long-term effort. After getting to know the importance and effect of muscle strength to your sport performance and quality of life, it’s time for you to start your training!



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