Improve your body composition with weight training

To improve your body composition and get that toned chiseled body, you must perform some form of weight training. The most typical forms are with free weights, machines and using your own bodyweight. For beginners, weight training your full body 3 days a week is a great way to get started as it's very basic and allows for more frequency in all your main movements. It's best to stick to more compound movements such as presses, rows, squats and deadlifts with a few isolation exercises towards the end of each workout.

To continue to progress as you move on from the beginner stage, you will need to increase the amount of volume in each of your muscle groups meaning more sets and exercise selection. To achieve this, you'll need to dedicate certain days to different muscle groups. Some examples include an upper body / lower body split or a push / pull / lower body split. The combinations are endless but typically you'd want to aim to weight train 3-5 days a week and target each muscle group at least twice a week for optimal results.

Use correct form

Possibly the most important aspect in weight training is performing each exercise correctly. Ensure you execute each exercise with correct form and use full range of motion. Not only will this maximise your results, but will minimise the risk of injury. If you're unsure of how to perform an exercise, it's best you do some research by watching videos and reading articles online. Alternatively, you can hire a personal trainer to take your through each exercise step by step.

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