Even if you really cherish your time at the gym, there’s something to be said for workout efficiency. So how long should a weight lifting session be? It depends on your lifting history, current fitness level, goals as well as how many days per week you train.
For instance, if you’re new to weight lifting training, short and sweet workouts might be all you need. However, intermediate and advanced weight lifters could need to spend more time in the gym to keep progressing. Because the human body adapts quickly to something new, the minimum amount of time you need to actively strength train for your workout to be effective very much depends on your experience level.
However, while you really don’t want to miss out on any muscle gains, you really don’t want to put in extended periods of time in the gym than is truly necessary. In addition, you may have heard that spending too long in the gym could have an undesirable effect on two hormones — testosterone as well as cortisol — which in turn will put the brakes on muscle growth.
So, How Long Should These Be?
The sweat spot for most weight lifting workouts is 45 to 60 minutes per workout, however slightly less or more is fine, as well. If your work schedule can manage it, train more often with shorter workouts as opposed to training less often with longer workouts. Your recovery will be quicker. As well, your workouts will be more efficient which will lead to more gains.
Some Of The Best Weight Lifting Exercises
Deadlift
How To Do The Deadlift:
- Stand behind a grounded barbell.
- Bend your knees slightly in order to grab it, making sure that you keep your shins, back as well as hips straight.
- Keeping your back straight, push your hips forwards in order to lift the bar.
- From upright, push your hips back in order to lower the bar, bending your knees just slightly.
Why Do The Deadlift
This exercise is a sure-fire way to stoke your body into a fat-burning furnace. You just need to make sure you begin the move with the weight to manage 10 reps before slowly levelling up to the full heart-pumping calorie-incinerating zone of your one rep max.
Barbell Bench Press
How To Do The Barbell Bench Press:
- Lie back on a flat bench making sure that you hold a barbell in the rack above you with a shoulder-width, overhand grip.
- Lift the bar right off the rack and then position it above your chest with your arms fully extended.
- From your starting position, breathe in and then lower the bar slowly until it skims the middle of your chest.
- Push the bar back explosively to the beginning position as you exhale. That’s one rep.
Why Do The Barbell Bench Press:
The Barbell Bench Press move sends your testosterone levels into blubber-burning overdrive through engaging your arms, chest as well as shoulders at the same time. The more that you push, the more calories you burn with this move which makes this exercise a great move to lose weight.
Contact Trifocus Fitness Academy
If you would like to learn more about weight lifting then you need to do our Personal Training Diploma. Follow this link to find out more.
