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Complete Weight Training Guide: Safety, Benefits & Exercises

Weight Training Guide

Weight training is a type of strength training that uses weights (e.g. barbells and dumbbells) for resistance. These exercises will enable muscles to adapt and get stronger. Proper technique is necessary for an effective weight training, otherwise it can lead to pains, strains, fractures or other painful injuries that can hinder your weight training efforts. 

If you’re a beginner, get a prior appointment with a weight training specialist or an athletic trainer, who’s familiar with proper weight training technique. If you’ve used weights for a while, double-check with a trainer and identify any modifications you may need to make.

Weight Training – How Much Weight Is Enough?

Before trying to figure out how much weight you can lift, make sure you can do the movement properly without weight, because without a proper movement weight training can get complex & you might hurt yourself. Once you feel good about the posture, you can start lifting weights.

The amount of weight you use depends on how many repetitions you’re aiming for. If you want to lift enough weight but the last repetition is really tough & you feel like you couldn’t do it anymore, then you need to switch to heavier barbells or dumbbells and stick to 6 repetitions than 12 repetitions.

Be mindful of heavier weights. Never lift so much weight that it causes pain. To get adapted to weight training, you need to lift a little than too much. Also, use machines with safety loops to prevent injuries.

Benefits Of Weight Training

  • Provides full range of full joint muscle movements
  • Improves Muscle mass & quality & boosts maximal strength
  • Improves overall muscle endurance, aerobic conditioning, walking speed
  • Improves heart health by reducing both systolic & diastolic blood pressure
  • It strengthens bones, decreases injuries, improves metabolism & develops flexibility

The Do’s & Don’ts of Weight Training

  • Lift with proper technique without risking injury
  • Ask for a spotter if you need
  • Follow a balanced program
  • Don’t breathe fast or hold your breath while lifting heavy weights. You may faint
  • Don’t continue lifting weights when you’re in pain
  • Don’t lift heavier weights than you can

Best Weight Training Exercises

Bench Press

Dumbbell Bench Press Exercises - Onthebuzz
  • Hold a dumbbell in each hand. Lie on your back on a bench and position your feet flat on the floor or on the bench. Tighten your abdominal muscles to help protect your back.
  • Slowly push the dumbbells up above the middle of your chest. The dumbbells should almost touch.
  • Make sure you keep your hips and shoulders on the bench and your legs and feet stationary for better support. 
  • Slowly lower the dumbbells back to the starting position. Hold the dumbbells at your sides, with your elbows bent and positioned slightly below your shoulders. 
  • Your palms should face forward and your elbows should point down to the floor. You should feel a slight stretch in your outer chest.

Dumbbell Fly

Dumbbell Fly Exercises - Onthebuzz
  • Hold a dumbbell in each hand. 
  • Lie on your back on a bench and position your feet flat on the floor or on the bench. Keep the dumbbells close to your chest. 
  • With your palms facing each other, raise the dumbbells directly above your chest until your arms are almost straight. The dumbbells should almost touch. Make sure your back is flat against the bench.
  • With your elbows slightly bent, slowly lower the dumbbells out to your sides in a semicircular motion until your elbows are level with your shoulders. You should feel a slight stretch in your outer chest.
  • Pause for a moment and then slowly raise the dumbbells back to the starting position.


Weight training has a number of benefits, which include reducing stress and improving your energy level.

You may want to consult with your doctor before starting a weight training program, especially if you have medical problems, past injuries or have not been physically active for over a year.

If you have concerns, you can also hire a personal trainer to design a safe training program for you.


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