Recreational weight training

Recreational weight training methods include many of those used by beginners and non-competitive weight trainers to build muscle mass.

Introduction

Recreational weight training methods can be a very effective way to maintain and build muscle mass, improve strength and stamina, and help maintain or achieve a healthy body weight. Such methods are often safer and less strenuous than more intensive methods used by weight training professionals, but practitioners must still ensure that certain safety precautions are taken.

Typically, books, videos, and word-of-mouth methods recommend that one consult with his/her doctor prior to beginning a weight-training regimen. Also, common sense advice includes exercising when one feels in a physical and mental state that is appropriate, and stopping any exercise should one experience sharp pain or unnatural discomfort. It is often advised that one begin recreational weight training with a certified fitness consultant to ensure that the exercises used, number of sets and repetitions done, and techniques employed are all appropriate.

Exercises without Equipment

The weight of the body provides enough resistance for weight training to occur without the need for free weights or other tools. Examples of simple exercises include:

*push-ups
*sit-ups
*crunches

Exercises with Found Objects

Objects commonly found around the home or in one's neighbourhood can help with exercising one's muscles. Examples of exercises and tools used include:

*biceps curls with contoured plastic water bottles
*chin-ups with a horizontal bar from a neighbourhood playground
*squats with a broomstick handle to which jugs of sand have been attached at each end

Exercises with Free Weights and a Weight Bench

Acquiring free weights, a barbell and/or a dumbbell, and a basic weight bench allows one to undertake a more varied recreational weight-training regimen. Examples include:

*biceps curls with a dumbbell
*bench press or squats with a barbell (when exercising with a hard-to-manage load, a spotter is advised)
*leg extensions and leg curls

ets and Reps

During weight training, one will use weight(s) to stimulate one's muscles. For instance, when doing the biceps curl, the dumbbell is first held at waist level; then, the weight is raised in a controlled, steady (never rushed) motion to shoulder level using one's arm muscles (primarily, the biceps muscle); finally, the weight is lowered steadily to the starting position. This complete cycle is called a "repetition" (or "rep", for short). A group of reps is known as a "set".

Typically, the number of reps one performs in a set depends on one's goals. For instance, if one wishes to boost cardiovascular health and endurance, one will perform more reps with less weight; in contrast, one who wishes merely to build bulky muscles will perform fewer reps with more weight. Similarly, the number of sets is also determined by one's goals: more sets allow one do undertake a workout that builds endurance, albeit with less weight and, as a result, less muscle mass growth. While some professional body builders will even go so far as to perform only one set of a few reps and a great amount of weight in order to maximize muscle mass growth, most recreational body builders try to achieve some cardiovascular benefits, as well.

Workouts

It is very common, therefore, for non-professionals to aim for a workout of about 3 sets, each with a certain number of reps that will allow one to finish three complete sets. For example, a workout for a large muscle group (such as the quadriceps muscle and its surrounding muscles above the knee) might involve 3 sets of 12 reps, with the 12th rep of the 3rd set being very difficult but achievable. Then, one would increase the weight load incrementally and drop down to, say, 8 reps, and then work oneself back up to 12 reps over several months. While this progress would seem very slow to a more dedicated body builder, it is very healthy for the recreational body builder because it burns calories, maintains one's current muscle mass and indeed increases it gradually over time, is not daunting or highly demanding of one's energy and time, and is less likely to result in sprains or injuries because very heavy, hard-to-manage loads are avoided.

Here is an example of a step-by-step process for the aforementioned quadriceps workout. "(Note: Do NOT attempt this or any other workout without first consulting your doctor to determine if it is appropriate for you; also, consult with a certified fitness consultant to ensure that your technique is appropriate; finally, never exercise if you do not feel physically/mentally prepared to do so. This information is provided strictly for illustrative purposes; you are fully responsible for your actions.)"

(Warmup: Walk around the room for 1 minute, and jog on the spot for 1 minute.)
#Set #1: Perform 12 reps of the leg extension exercise. Each rep will take 4 seconds: 2 seconds to lift the weight, 2 seconds to lower the weight. Rest for 3-4 minutes. Walk around for 1 minute.
#Set #2: Repeat the above set, being sure not to rush the movement. Rest for 3-4 minutes. Walk around for 1 minute.
#Set #3: Repeat the above set once more. If you need to do so, take a few seconds to rest between reps, and ensure that you perform each rep with proper form. Rest for a few minutes and walk around.

Some individuals benefit from a gentle stretch following the workout; consult with a fitness professional to learn proper stretching technique.