Weight training helps to shape muscles as well as strengthen and improve the overall tone of the body. A good exercise routine should include all body workouts and adequate rest.
In an age where physical appearance has taken priority, a well-toned and shaped body definitely brings its share of accolades. Weight training helps to burn fat, build muscles, and strengthen the body. It is often confused with bodybuilding, which is more of a sport, whereas, weight training is a form of exercise.
There are basically two types of training methods; free weights and machine weights. Free weights are inexpensive, and are raised and lowered using hands and arms. They are good for beginners, as they increase muscle definition and endurance. Machine weights, on the other hand, use a combination of simple machines and resistance to gravity as its technique, to strengthen muscles.
There is no perfect exercise routine that would ‘fit all’. A combination of different training equipment, depending on the personal requirement of an individual should be worked out with a weight trainer consultant. The routines can be split up into two areas; whole body workout, in which, all muscle groups are worked upon over the week, and single muscle workouts that focus on specific muscle groups. Rest, recuperation, and a healthy diet play an important role in weight training programs. Following are a few routines, one could use to build muscles and tone the body.
For beginners, each set comprises 4 repetitions.
| Day | Activity | No of Sets |
| 1 | Back and Triceps | |
| Dumbbell row | 3 | |
| Reverse fly | 3 | |
| Dumbbell triceps presses | 4 | |
| Bench dips | 3 | |
| Close grip bench presses | 3 | |
| 2 | Chest and Biceps | |
| Flat bench presses | 4 | |
| Incline chest presses | 4 | |
| Pull-ups | 3 | |
| Standing barbell curls | 3 | |
| Seated barbell curls | 3 | |
| Concentrated curls | 3 | |
| 3 | Rest | |
| 4 | Shoulder and Legs | |
| Barbell overhead presses | 3 | |
| Rear lateral rise | 3 | |
| Single-arm lateral raises | 3 | |
| Front squats | 3 | |
| Standing calf raises | 4 | |
| Leg curls | 3 | |
| 5 | Abdominal and Trapezoids | |
| Abdominal crunches | 5 | |
| Reverse crunches | 4 | |
| Weighted crunches and hanging leg raises | 3 | |
| 6 | Triceps, Biceps, and Legs | |
| Bench dips | 3 | |
| Close grip bench presses | 3 | |
| Standing barbell curls | 3 | |
| Seated barbell curls | 3 | |
| Leg curls | 3 | |
| 7 | Rest |
For advanced, each set comprises 12 repetitions.
| Day | Activity | No of Sets |
| Daily | Cardio exercises | 10 – 15 min |
| 1 | Chest and Biceps | |
| Push-ups on the ball | 3 | |
| Chest presses using a resistance band | 3 | |
| Flat bench presses | 4 | |
| Pull-ups | 3 | |
| Standing barbell curl | 3 | |
| Cross body curls with one hand | 4 | |
| Concentrated curls | 3 | |
| Hammer curls with one leg | 4 | |
| Crunches | 3 | |
| Dumbbell triceps presses | 4 | |
| 2 | Abdominal and Trapezoids | |
| Abdominal crunches | 5 | |
| Side lifts | 3 | |
| Oblique crunches | 3 | |
| Reverse crunches | 4 | |
| Weighted crunches and hanging leg raises | 3 | |
| 3 | Rest | |
| 4 | Back and Triceps | |
| Dumbbell row | 3 | |
| Reverse hyper-extension on ball | 3 | |
| Barbell high rows | 3 | |
| Dumbbell pullovers | 3 | |
| Seated dumbbell curls | 3 | |
| Triceps push-ups | 3 | |
| Bench dips | 3 | |
| Close grip bench presses | 3 | |
| Kickback on one leg | 3 | |
| 5 | Shoulder and Legs | |
| Barbell overhead presses | 3 | |
| Upright rows | 3 | |
| Rear lateral rise | 3 | |
| Internal and external rotations | 3 | |
| Front squats | 3 | |
| Standing calf raises | 4 | |
| Leg curls | 3 | |
| 6 | Triceps, Biceps and Legs | |
| Bench dips | 3 | |
| Close grip bench presses | 3 | |
| Standing barbell curls | 3 | |
| Hammer curls with one leg | 3 | |
| Seated barbell curls | 3 | |
| Front squats | 3 | |
| Leg curls | 3 | |
| 7 | Rest |
You should not restrict yourself to any one type of exercise program. The health benefits of weight training includes a well-toned and strengthened body as well as better resistance to infections and illnesses. It is beneficial for people of all ages and also, keeps you feeling young and energetic.
