But in addition to making life easier, strength training has a lot of great benefits right now. Here are just a few: Look Good Naked: Strength training helps you lose weight (and body fat) in a few different ways. First, it helps you retain the muscle you have while eating a calorie deficit and losing weight. Second, strength training has a much greater level of excess post-exercise oxygen consumption than aerobic exercise.
https://www.nerdfitness.com/blog/strength-training-101/
Each week, add either 1 repetition and/or a few pounds of weight to each exercise to progress. Just keep your reps at about 16 or below. Once you hit 16 reps, increase your weight and drop your reps down to 10 or 12 reps. Anything above about 20 reps doesn't really add more muscle or strength at that point.
https://www.verywell.com/complete-beginners-guide-to-strength-training-1229585
I’ve given you a lower-body strength day (Day 1), an upper-body strength day with a few assistance exercises (Day 2), and a full-body assistance day at the end of the week (Day 3).
http://www.muscleandfitness.com/workouts/workout-routines/build-brute-strength-workout
But it can lead to injuries, such as sprains, strains and fractures, if it's not done correctly. For best results, consider these basic weight training principles: Learn proper technique. If you're new to weight training, work with a trainer or other fitness specialist to learn correct form and technique.
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116?pg=2
Just stick to the plan. 1  Precede all workouts with a 5- to 10-minute warmup of your choice. A dynamic warmup and soft tissue work (like foam rolling) is preferred. 2  When only a number is given for reps (i.e., 50 reps or 100 reps), do as many sets as it takes to achieve the rep count, resting as little as possible.
http://www.muscleandfitness.com/workouts/workout-routines/build-brute-strength-workout
While any exercise is better than no exercise, strength training is a critical component in any weight loss program and it has a number of benefits: 1  Burn more fat - Muscle is more metabolically active than fat, so the more you have, the more calories you burn all day.
https://www.verywell.com/complete-beginners-guide-to-strength-training-1229585
Learn the basic principles of strength training: Weight Training 101 is your starting point for learning about the rules and guidelines. This covers everything from the exercises you choose to how you progress from week to week. This is what helps you build a framework for your strength training workouts.
https://www.verywell.com/complete-beginners-guide-to-strength-training-1229585
Theories on the best way to approach weight training abound, including countless repetitions and hours at the gym. But research shows that a single set of 12 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise.
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116?pg=2
If you're a beginner, you may find that you're able to lift only a few pounds. That's OK. Once your muscles, tendons and ligaments get used to weight training exercises, you may be surprised at how quickly you progress. Once you can easily do 12 repetitions with a particular weight, gradually increase the weight.
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116?pg=2
Just stick to the plan. 1  Precede all workouts with a 5- to 10-minute warmup of your choice. 2  When only a number is given for reps (i.e., 50 reps or 100 reps), do as many sets as it takes to achieve the rep count, resting as little as possible. 3  On warmups for main lifts (squats, deadlifts, presses), stick with 1–3 reps.
http://www.muscleandfitness.com/workouts/workout-routines/build-brute-strength-workout
what are a few good weight training exercises
Excess post exercise, oxygen consumption than aerobic exercise are the few good weight training exercises. Aerobic exercise is a good weight training exercise.