Essentials of weightlifting and strength training

Learning the essentials of weightlifting and strength training is crucial if you want to get the most from your workouts.

Amidst all the fads and trends, the essentials of weightlifting and strength training are often forgotten. People are so busy trying out the latest thing that they ignore the tried and tested.

• Workout at least three times per week - anything less than that and your body won't react optimally
  
  
• Rest a muscle (or muscle group) for at least 48 hours between workouts - this means that if you work your upper body on a Monday, you can work your legs on Tuesday, but you need to wait until Wednesday to work you upper body again.
  
  
• Progressive resistance - this is one of the most often ignored principles. In order to grow and progress, you must constantly challenge you body - that means that on a regular basis you must either change the resistance, the intensity, or the exercises you perform.
  
  
• Get enough rest. Your body grows not during your workouts, but when you are resting. Aim to get at least 8 hours sleep per night, and take at least one day off per week.
• Eat properly. A diet that focuses on lean protein, fresh fruit and vegetables, and whole grains, will provide the nutrients your body needs to grow.