Programs in the Weight Room

Strength training has grown in popularity recently with findings that lifting weights offers just as many health benefits and is conducive to weight control as aerobic fitness routines. To a person new to strength training, the weight room can be an intimidating place. There are hundreds of different types of weight machines, free weights and advice on how to go about lifting weights. Different fitness goals require different types of strength training programs.

Bodybuilding

• One of the earliest weight room programs was the routine built around bodybuilding. Typically, bodybuilders seek to grow and develop the largest muscles possible. This is achieved by lifting the heaviest weights possible and doing fewer repetitions, commonly referred to as "reps"--lifting a weight once is one rep. Lifting the most weight possible until failure; meaning, until it cannot be lifted anymore, is the key component to a bodybuilding program. A typical set consists of 6 to 8 reps.

Core Program

• Core training is a relatively recent development in the world of weight lifting and strength training. The core program works primarily the abdomen, legs and torso, hence the "core" of the body. A program in the weight room designed to strengthen the core includes leg exercises like squats, abdomen-strengthening exercises, as well as chest, shoulders and back exercises.

Lean Muscle Program

• Lean muscle---known as "fast twitch fibers"--is muscle that is used for quick bursts of speed. "Slow twitch fibers" are muscles used for power and strength. Lifting lower weight amounts with a higher number of repetitions develops fast twitch fibers. It is the opposite approach of the bodybuilder's program. Lean muscle burns more calories and helps create a lean appearing body. In particular, long-distance runners favor lean muscle programs. A typical rep count in a lean muscle program is between 12 and 15 reps.

Cross-Training Program

• A common weight room program is a cross-training program, designed to counter the gaps in training when a different type of exercise program is the main goal. For instance, long-distance runners will often design a cross-training program in the weight room to work the upper body muscles that are not stressed in the course of a long run. Golfers might institute a cross-training program designed to strengthen their lower body for added stability in their game. To design an appropriate cross-training program, examine the areas of the body that are not stressed during the main type of exercise, and do weight training exercises that target those same muscle groups.