Weight training also called strength training or resistance training, refers to a variety of exercises practised mostly at the gym where we work our muscles against a force to make them bigger, more defined or stronger.
It helps target various body parts including abs, back, shoulders, legs, arms and chest. It helps those who want to gain weight and lose weight as well. For those looking to lose weight, it helps build lean muscle which promotes faster weight loss, ups their metabolism and even helps tighten the skin. For those looking to gain weight, weight training is as required as for those looking to lose it.
It’s a common myth that weight training is only for men who want to bulk up but the truth is that it is essential for everyone including women. It not only help increase muscle tone and look slimmer, but also helps prevents bone loss and prevent osteoporosis.
Weight training for beginners
If you are a beginner to weight training, and have just started going to the gym, you might be intimidated by all the regulars who have been doing this for so much time. They might be able to lift a lot more weight than you with absolute ease, and you may feel demotivated by that. However, it is important for you to realize that you too can get there with continued practice and dedication.
Here are some posts which will tell you about the basics of weight training.
Basics of weight training
5 old school tips for muscle growth that work
What you should know before starting weight training
Why weight training is important for helping you lose weight
How to have proper form and posture while weight training
Why you should do weight training before cardio
Why women should do weight training
A broad chest is something that is instantly visible, and a lot of beginners love doing chest exercises for the same reason. Here are some exercises that you can do in order to have a chest to die for.
How to get rid of moobs or ‘man boobs’ and tone your chest
Get a sculpted chest like Hrithik Roshan or John Abraham with these exercises!
Push-up – the ultimate bodyweight exercise to sculpt your chest!
Top 5 exercises for a sculpted chest
Chest dumbbell flyes VS Bench Press – which exercise is better for a sculpted chest?
The bench press for a sculpted chest
Chest fly or the butterfly
Most gym selfies see a person flexing their biceps, and like chest, beginners to weight training love working out their biceps. Here are some exercises that you can do in order to build and sculpt this body part.
The top 5 exercises for bigger biceps
Exercises for bigger biceps
Get massive guns: Expert tips for bigger, rounder biceps
Know your exercises: Biceps curl
Get bigger biceps with preacher curls
Know your biceps exercise: Concentration Curls
If you want massive and ripped shoulders, then we don’t really blame you. Like chest and biceps, big and strong shoulders do look good! Here are some exercises you can do in order to get them.
Get massive shoulders like Hrithik Roshan or John Abraham with these exercises
Get massive shoulders with the Arnold Dumbbell Press
Build stronger shoulders with the kettlebell snatch
Build stronger shoulders with the old school military press
Know your exercise: Bent-over dumbbell rear delt raise for broad shoulders
Know your exercises: Dumbbell shoulder press
Know your exercise: Dumbbell side raise
Know your exercise: Front dumbbell raise
Ignoring triceps because they are not as visible as biceps or shoulders is a massive mistake, and you need to give equal importance to this crucial muscle. Here are some exercises you can do to tone your triceps.
Triceps cable extensions
Triceps dumbbell kickback
Lying triceps extension
Shape your triceps with the dumbbell triceps press
Some beginners tend to ignore this part as you cannot directly see it in the mirror. But, do so at your own risk. A sculpted back does look good, and exercising them is crucial to improve your posture. Here are some exercises you can do for a sculpted back.
Weight training exercises for a sculpted back
Pull-up: Strengthen your back with this old school bodyweight exercise!
Know your exercise: Hyperextension (Back exercise)
Build a stronger back with two-arm dumbbell rows
Know your exercise: Seated cable rows
Some people suffer from the ‘chicken legs’ syndrome, which refers to a person who has a massive upper body but very weak and thin legs. This will certainly not look good, and can lead to injuries. Here are some exercises you can do to sculpt the lower half of your body.
How to get toned legs with these exercises
Top 5 exercises for killer legs
Exercises to lose weight from your hips, thighs, legs and the rest of your lower body
Leg Press — work your legs with this old school exercise
Get Toned Legs with Lying Leg Curls
Get toned thighs with these easy exercises
Know Your Exercises – Front Leg Raises
Know your exercise: Seated Calf Raises
Know your exercise – Lunges to tone your thighs and hips
Build stronger quads with leg extensions
Know your exercise: Ankle circles
If you thought that you needed to just workout your abs in order to get rid of that belly fat, then you are wrong. There is no such thing as spot-reduction and you’ll need to lose weight from your entire body. Still, targeting your abs to strengthen your core doesn’t hurt. Here are some exercises that can help you get those magical six-pack abs.
Exercises to lose belly fat by Hrithik Roshan’s trainer Kris Gethin
5 best exercises for flat abs
Exercises for flat abs: Leg raise
Get a flat belly and rock-hard abs with cross-body abs crunch
Get flatter abs with V-sit exercise
Get rock-hard abs with cable crunches
Abdominal crunches for losing belly fat – Learn the right way to do them
Weight training queries
Sometimes, articles may not be able to address some of the really specific issues that crops up in the minds of our readers. We asked our expert trainers to share their experience on these specific queries.
How do I keep my back arched while weight training?
How much sleep is required after heavy weight training?
Should I drink water in between sets?
How should you grip a dumbbell/barbell?
How to lift heavier weights?
Weight training or cardio – which one should you do first?
Is having just a glass of milk before working out okay?
Should I do weight training when I have fever?
Will I be able to reach my fitness goals if I drink after gymming?
In between weight training sets, how much rest is ideal?
How do I lose belly fat without losing muscle from my shoulders and biceps?
How can I stop feeling pukish after a workout?
Can I build muscle without going to a gym?
Lower reps and more weight VS higher reps and lesser weight
True stories to get inspired
While right information is necessary, you wouldn’t get anywhere without the right dose of inspiration. Here are some stories of real people that will make you believe, that with the right amount of effort, anyone can change themselves.
How Amit Makhija lost 25 kg and transformed himself
No gym, no problem – An inspirational story of how a college student bulked up without access to a gym, and mess food!
This man’s fitness transformation story will make your excuses seem lame!
Kris Gethin’s story: Learn more about the man who transformed Hrithik Roshan
True weight loss stories: How a butter chicken lover lost 42 kg!
True weight loss story: How I lost 37 kg in ten months