If you’re thinking of getting started with a weight training routine you might feel somewhat baffled and overwhelmed by all of the different options at your gym.

There is no right or wrong method of weight training – what’s important is incorporating weight training into your regimen in a way that will consistently and comprehensively strengthen your entire body. That said, let’s demystify some of that equipment.

Free Weights
Free weights allow you to focus on specific muscles such as your biceps, triceps or deltoids using your body to stabilize the movements. Free weights are versatile and can be used to give an extra challenge to such exercises as walking lunges. The benefit of free weights is their versatility. They give you the option of working to hone the shape of a muscle if symmetry and muscle appearance are goals for you.

Machines
Machines have been designed to replace every one of the classic lifts, making them easy for a beginner or someone doing physical therapy. The benefit of machines is that they take the guesswork out of a movement and stabilize the body so that only specific muscle groups are challenged. The benefit of machines is in the ease of use.

Olympic lifting
Cleans, Push-presses, Squats, Bench presses, Deadlifts are some of the moves of Olympic lifting. Strength training using Olympic lifts is the classic way to gain muscle strength and endurance. Olympic lifting requires a coach or trainer who is well-versed in the proper form necessary to execute these moves safely and effectively.

Staples
Pushups, Pullups, Dips, Planks, Lunges and Burpees are all staple exercises using the body’s weight to build strength. These moves should be a component of every athlete’s repertoire.

So, how best to proceed? Rather than get bogged down in which method or combination of methods to choose, take a moment to think about your needs and goals. Are you a runner? You need a weight training routine that strengthens the muscles that support your knees and strengthens your upper body. Cyclists need something similar with less emphasis on the quads, which are already well built on the bike. Swimmers need to strengthen the chest, back and muscles that support the shoulder joints as well as lower body strengthening.

I believe in a mix of all of the above methods. If you’re just getting started learn the Staple moves. These staples are the foundation of every military training program. For pull-ups and dips most gyms are equipped with weight assist machines, such as the Gravitron, that will allow you to hoist your body weight. Women will find that the use of a weight-assist machine is essential to initially perform pull-ups and dips. Once you get comfortable with these moves you can bring in weights.

In order to learn the common free weight moves get yourself a copy of The Body Sculpting Bible by James Villepigue and Hugo Rivera or other such guide at your bookstore. These books break the body down into it’s muscular components, specifying the muscle to be trained. A routine of six to ten different moves can give you a total body, weight training routine.

Machines can be used to replicate some of the fundamentals of Olympic Lifting in a safe way. They are also extremely useful for working around an injury. Most machines have a helpful picture describing the muscle or muscle group worked. You will initially need assistance setting up the machine to fit your body proportions, making sure that the machines line up where they are supposed to in accordance with your joints.

Ultimately the best method of weight training is the one that works for you. Do take the time to research all of the different methods listed above. With a little knowledge it is quickly demystified! If you have any questions at all about putting together an effective routine I’d be happy to give you some guidance!

Written by Victoria Nordgren. Victoria Nordgren, the founder of nordgren – women’s performance activewear at http://www.nordgrenactive.com/ is an avid cross trainer living in New York City. Her weekly fitness blog can be found at http://nordgrenactive.com/wordpress2/
Please feel free to contact Victoria at [email protected]