Exercise basics — Weight training

Weight training is just as important as cardio to get fit and stay healthy. Increasing your strength through weight training can help protect your joints from injury, improve your balance, and increase your quality of life. See our guides below on how to perform some basic weight training movements.

Goblet Squat

Incline Press

Muscles worked: Chest

Incline press extension at XPT Adelaide gym

Lay on the bench.
Feet on floor or foot rest.
Dumbells in line with chest.

Push dumbells up in "A" motion.

Lock out arms.
Dumbells don't touch.
Return slowly to start.

Incline Press Technique

Incline Press Bench Setup

Shoulder Press

Muscles worked: Shoulders

Shoulder press at Xpress Personal Training Adelaide

Sit on chair, feet on floor.
Back straight, bum tucked in, head neutral.

Place dumbbells outside shoulders.
Push dumbbells up in "A" motion, locking arms.

Slowly lower to start position.

Lat Pulldown

Muscles worked: Back

Lat pulldown at Xpress Personal Training gym

Lat pulldown in the gym of Adelaide's XPT

Sit on machine, hips close to leg rolls.
Lean back slightly, raising weights.

Pull bar down slowly without more lean.
Touch bar to chest.

Slowly raise bar to start position.

Dumbbell Curl

Muscles Worked: Biceps

Building biceps at Xpress Personal Training gym

Stand one foot forward, slight bend in knees.
Dumbbells palms facing forward, elbows locked, resting near hips.

Slowly lift dumbbells up to top together.

Slowly lower dumbbells down together.
Don't swing your body, make sure you lock your arms each time.

Tricep Pushdown

Muscles Worked: Triceps

Tricep pushdown at Xpress Personal Training in Adelaide

Stand with one foot in front of the other, slight bend in the knees.
Hold bar, thumbs either side or on top
Place elbows in front of hips.

Push bar down until arms are fully locked out.
Tense the back of arms ( Triceps ).

Slowly release the bar up, keep elbows in, make sure there is a gap between your chest and the bar.
When bar is at chest height, stop, and push back down.

Goblet Squat

Muscles Worked: Glutes, Quads, Hamstrings

Build a better butt with a goblet squat at the XPT gym

Extension of goblet squat at XPT Adelaide

Stand holding dumbbell to chest, with your feet just over shoulder width apart.
Heels can be on plates if required.

Slowly squat down until legs are parallel to the floor.
Keep chest and head up, and back straight.
Shoulders should be behind knees.

At bottom, push with legs, and move bum and upper body at the same time.
Return to starting position.

Sit ups

Muscles Worked: Abdominals

Sit ups at Xpress Personal Training gym in Adelaide

Lie flat on mat, with knees at 90-degrees, and feet flat on floor.
Place hands on thighs, and raise shoulders off floor.
Head should be in neutral position.

Lift upper body off the floor.
Wrist should be over knees.
Slowly lower back to start position

The importance of weight training

Weight training, also known as resistance or strength training, is an essential component of a well-rounded fitness routine. It offers numerous physical and mental benefits, making it a crucial practice for individuals of all ages and fitness levels.

Physical Benefits of Weight Training

1. Increased Muscle Strength
• Weight training builds muscle strength, which improves the ability to perform daily tasks with ease.
• Stronger muscles support overall physical performance, enhancing athletic abilities.

2. Boosted Metabolic Rate
• Strength training increases muscle mass, which in turn elevates your resting metabolic rate.
• More muscle means more calories burned at rest, aiding in weight management and fat loss.

3. Improved Bone Health
• Weight-bearing exercises stimulate bone growth, increasing bone density.
• Regular weight training helps prevent bone-related issues such as osteoporosis, especially as you age.

4. Enhanced Joint Stability
• Strengthening the muscles around your joints provides better support and stability.
• This reduces the risk of joint injuries and alleviates symptoms of conditions like arthritis.

Mental and Emotional Benefits

1. Enhanced Confidence
• Achieving strength goals boosts self-confidence and self-esteem.
• Improved physical appearance through muscle definition can contribute to a positive body image.

2. Stress Relief
• Weight training releases endorphins, the body’s natural mood elevators.
• Regular exercise reduces stress, anxiety, and symptoms of depression.

3. Increased Mental Focus
• Strength training requires concentration, which sharpens mental focus.
• This focus can carry over into other aspects of life, improving productivity and decision-making.

Long-Term Health Benefits

1. Prevention of Chronic Diseases
• Regular weight training lowers the risk of chronic conditions such as heart disease, type 2 diabetes, and hypertension.
• It also improves cholesterol levels and enhances cardiovascular health.

2. Longevity and Quality of Life
• By maintaining muscle mass, bone density, and joint health, weight training promotes healthy aging.
• This leads to a better quality of life and independence in later years.

Weight training is vital for improving physical strength, boosting metabolism, enhancing mental well-being, and preventing chronic diseases. Whether you’re aiming to build muscle, improve your overall health, or boost your confidence, weight training at XPT – Xpress Personal Training offers a wide range of benefits that make it an indispensable part of any fitness routine.