One Big Health Nut

Weight lifting or resistance training programs require adherence to specific principals in order to generate results.  These fundamental aspects of a good weight lifting program are overload, progression, specificity, and rest and recovery.  Adherence to these key facets throughout your weight lifting regiment will assure results. 

·        Overload is a weight lifting term that refers to the concept of using more resistance than your muscles are used to lifting.  The more weight you use to challenge your body, the more your body will be capable of lifting.   You will need to continually increase the amount of weights you use to avoid plateaus.  Your final repetition should be difficult.  If you are able to finish without difficulty, you need to increase the amount of weight you are lifting.         

·        Progression, also referred to as intensity, refers to regular increases in the amount of weights you lift.  By increasing the amount of weight you lift, you will avoid plateaus.  Plateaus are when you are no longer seeing advancement towards your goals.  You should make these changes on a regular basis.  It could be weekly, bimonthly, or even monthly. 

·        Specificity connotes striving toward your specific goals.  You want to tailor your programs to allow you to lose the weight, or increase your strength or your muscle mass.  Whatever it is you are working to accomplish, make sure you are using a program that meets the needs of your objectives. 

·        Rest and Recovery is just as important as actually lifting the weights.  Your muscles grow and change during this period.  If you do not allow time for your muscles to rest, you will inhibit the results of your efforts.   

Using the above principles, you will be able to create a weight lifting program that best meets the requirements of your specific goals.  Without taking these factors into consideration, you may actually hinder the results.  Make sure you are always lifting enough weights to make your exercise difficult.  Allow enough time before exercising specific muscle groups to allow the muscles to grow and recover.  And make sure you continuously evaluate your weight lifting program to ensure it is producing the results you are seeking.