Weight Training Exercises

Cardio workouts are mostly full-body workouts. Cardio exercises help to increase the oxygen levels in the body and help to burn fat from all over the body. However, it is difficult to focus on a particular muscle group or burn fat from an excess body area using cardio.

Hence, weight training is necessary. It helps to get rid of excess fat from stubborn areas, like hip, abs, and thighs. Also, continuously working on cardiovascular exercises can sag your body, but when cardio workouts are accompanied with strength training one can greatly tone the body. It also helps to build muscles, strength, and endurance.

If you have never worked with weights, then it is advisable to enroll for a gym or hire a personal instructor. This will ensure that you avoid any injuries while working out and follow the appropriate posture, number of sets, and amount of weights while working out.

Whenever forming any exercise program always include the 5 components of physical fitness, which include cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Hence, one needs to start their workout with a warm up, followed by a cardio session, then weight training, and finally stretching to increase their flexibility.

While designing a workout plan for yourself, take in to account your body type. Weight or strength training for men and women is slightly different, as there are lesser sets and lighter weights used by women. If you can't join a gym for weight training but want to do it at home, then you will need to buy different dumbbells to work out at home.

Exercises like leg extensions, hip adductions, lateral pull-ups, and lateral pulldowns need a machine. Such machines are mostly found in gym. However, you can buy them for your home gym. Such machines are expensive so instead you can follow other exercises that help to work out on the same muscle group.

Apart from running and jogging, runners should focus on cardio workouts that utilize leg muscles, some examples of such exercises are elliptical trainer workout, water jogging, and cycling on stationary bikes. If you aiming at weight loss, then consider adding more sets to your workout.

Exercises for Shoulders

• Upright row
• Shoulder press exercises
• Military press
• Shoulder fly

Exercises for Triceps and Biceps

• Push downs
• Triceps extensions
• Bicep Curls

Exercises for Chest

• Bench press
• Push up variations
• Chest fly

Exercises for Back

• Lateral pulldowns
• Lateral pull-ups
• Bent over rows
• Back exercises
• Deadlifts

Exercises for Abs

• Abdominal crunches
• Bicycle crunches
• Leg raises

Exercises for Hips

• Hip adduction
• Hip abduction

Exercises for Legs

• Squats with dumbbells
• Leg press
• Lunges
• Deadlifts
• Leg extensions
• Leg curls
• Calf raises

So, join a gym if you are a beginner for muscle building, or follow the above tips and use the above exercises to form a well-balanced workout.