Types of Gym Weight Exercise Programs

Gym memberships are climbing as people attempt to get fit and lead a healthier lifestyle. However, the amount of equipment at the gym can be overwhelming. There are many gym weight exercise programs, but a few of the basics will help anyone to get into shape.

Resistance Training

Resistance training is when you use your muscles against some type of weight that resists the movement. The resistance can come from free weights such as dumb bells, the weights on a machine or even your own body like a push-up. Resistance training generally focuses on building muscle mass and strength, but it can also be used for toning and endurance. The following are common types of resistance training:

• Weight lifting and bodybuilding. The goal of bodybuilding is to acquire muscle mass in the arms, chest, stomach and legs. Bodybuilders use two principles to achieve large mass with weights. The first is called volitional fatigue; this is where a particular move is repeated until it cannot be repeated even a single time. The second principle is progressive overload; this is where the amount of weight that is lifted to the fatigue point is increased over time.


• Weight Training and Toning. Those who are looking for a toned body, rather than a lot of ripped muscle, will want to use gym weights in a different way. Rather than lifting a heavy weight to the point of fatigue, a lighter weight is lifted in a set number of repetitions. The lighter weight should be less than half of the heaviest weight that can be lifted just once. Then several repetitions of lifts are performed in a circuit. The level of weight is only increased once the repetitions become too easy.

Aerobic Weight Lifting

In aerobic weight lifting, the focus it to get the heart rate up to burn calories rather than to build large muscles. Instead of using a heavy weight level, low-level weights are used along with aerobic exercise. The light weights, such as 1lb. dumbbells or ankle weights, take aerobic exercise to the next level without reaching the volitional fatigue level.

• Interval Training. Generally, interval training refers to changing the intensity of a workout, though it can also be used to combine weight lifting and aerobic exercise. In this type of interval training, weight lifting and an aerobic exercise such as running, biking or jumping rope are alternated throughout the workout.


• Combination. Light weights can also be used during low-impact aerobic exercise. For instance, a small dumbbell can be lifted while speed-walking or stair-stepping.