Weight Lifting Workouts

If you are looking for fee weight lifting workouts you have come to the right place. There are many reasons you may want to workout with weights. To lose fat, to gain muscle size, to re-shape your body, to get stronger, to increase bone density, to improve at your sport, to compete as a body builder, to compete as a weight lifter etc.. The list can go on and on, but one thing is for sure, it is one of the most effective and beneficial exercises. In todays lazy society, lifting weights ensures we use muscles that we may otherwise not use at all. Lack of use leads to weakens and injury and even illness (osteoporosis).

Weight lifting workouts are not all about building big muscles, we all have diffrent goals. Not matter what your fitness and health goals are, lifting weights is the great addition to your routine. Do not avoid it if you want to lose fat or you are selling yourself short and making thnigs difficult in the long run. Many people think, if shuold do cardio for a while, lose some fat and then do weights - this is flawed thinking, you will lose fat faster and keep it off longer by incorporating weight training right from the start.

You can use high reps with short rests for endurance and a cardio effect. You can use moderate to heavy reps for muscular growth. You might use very heavy weights to build pure strength. You might use moderately heavy weights and perform the repetitions fast to build power. There are many ways to perform weight lifting workouts. Use a combination of the above at different times to meet your required goal/s.

Sample Power Workout
To build power the weights must be moderately heavy, use compound exercises only (exercises that use more than one muscle group). Lower weights slowly and return fast. Use short rests between sets (approx 90 secs).

Flat Bench Press
1 x 8
2 x 5
1 x 4

1 x 20

Lower the bar to your chest slowly, when it is about 1 inch off your chest return it to the top fast. 4 seconds to lower and half a second to raise it. Raise it as fast as you can, but keep it controlled. Repeat this tempo with each rep. The last set with 20 reps is light weight and fast in both directions, half a second up and down.

Bentover Rows
As above

Barbell Squats
As above (in reverse)
Start with 20 fast reps, light weight, then
1 x 8
3 x 5
1 x 4

Squat down slowly, then come up as fast as you can without locking the knees, keep it controlled.

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