There are several different goals that can be aimed for with weight lifting. And because not everyone can afford the services of a personal trainer, creating a weight lifting program yourself could not only benefit your fitness goals but your confidence as well. By knowing exactly what kind of results you would like to gain from weight lifting, you can establish a schedule that is appropriate to not only your fitness aims, but also to your time availability and experience as a lifter.
If you are looking to gain the benefits of general fitness, there are several factors to consider when creating your weight lifting program. It is suggested for lifters to determine how much they can lift safely and then use that number as a base for their lifting percentage. For example, if you can safely lift a maximum of one hundred pounds, you would utilize fifty pounds and note this as fifty percent. Once you figure out your max lifting weight, you can in turn figure out your lifting percentage.
By increasing the number of sets and repetitions, you can use these numbers to correspond to your personal level of fitness. For example, a beginner would start out with lower rep numbers and fewer sets. As your strength increases, so do your repetitions and sets. You may also consider increasing the amount of time you spend working out each week too, as your experience as a lifter grows. When creating your personal weight lifting program, all of these numbers are pertinent to the success of your fitness results.
The types of exercises you perform in each workout session are also very important when determining a weight lifting program to suit your specific needs. By learning about the particular exercises that target the muscles groups you are looking to build, you can structure your program to work for and not against you.
Knowing what kind of equipment you will have access to is a very important determinant when writing your own lifting program. Free weights offer the same basic lifting benefits as a stationary multi-weight station that utilizes pulleys and cables, but can be dangerous when not used properly. It takes correct form (including balance) in order to reap the full benefits of lifting with free weights. On the other hand, a great advantage to using a pulley and cable workstation is the ease of use and less risk of injury thanks to the stabilization a workstation provides.