Weight Training Basics

Your wedding day is almost here! You have called the caterer, double checked with your officiant, and made 150 cute birdseed favors for your guests. You’re exhausted, and you probably feel like you have done enough running around planning wedding details to double as your aerobics. But no workout is complete without a good weight training routine, and you surely want your arms to look toned as you walk down the aisle. Lifting light dumbbells (between 3 to 5 pounds for beginners) is a safe bet. Never lift weights to the point of pain and never begin a weight lifting routine without first consulting a Doctor. Here are some basic guidelines by Dr. Bryant Stamford to keep in mind:

Warm up thoroughly with a brisk walk or light jog, followed by stretching.

Use good form and posture always. Bending forward or backward works the wrong muscles and can cause injury.

Use slow, steady motions for all exercises.

Resist gravity. Don't allow the weight to accelerate as it descends.

Don't hold your breath. Breathe out during the difficult parts and in during the more relaxed phase.

Concentrate on the muscles that lift the weight.

Keep your eyes open to aid balance. Watch your motion in a mirror, or focus on a distant object.

Rest at least a day between workouts. Most people should not work a muscle group more than three times a week.


For each of the exercises performed, first establish how much weight you can lift 10 times. (Each lift is called a "repetition," or "rep," and each group of 10 reps is called a "set.") Begin the process by lifting a light weight 10 times. Rest a few minutes, then add weight and try again. A weight you can lift 10 times only is your 10 RM (repetition maximum).

Once you've determined your 10 RM, you'll do three sets of each exercise: one at 50% of your 10 RM, one at 75%, and one at 100%. For example, if 100 pounds is your 10 RM, you'd do your sets at 50, 75, and 100 pounds. The first two sets serve as a progressive warm-up, and the final set represents the overload.

Follow these tips, and check out various online sources or fitness magazines for more assistance. You will be the fittest and most beautiful bride ever!