The Best Choice For Your Training Attire and Training Facility
Weight training requires no standardized clothing. You will see everything from tight-fitting one-piece suits (similar to those worn by wrestlers) to baggy pants and shirts.
Men often wear tank tops or T-shirts and shorts. Women may wear similar clothing or choose to wear shorts over a bodysuit or shorts
and a Lycra sports bra (with or without a tank top or T-shirt).
Beyond your clothes, you should consider other attire while working out.
Weight training gloves are not a necessity, but they will help you avoid developing calluses and will provide a better grip. Buy flexible gloves with leather palms and mesh backs that fit your hands snugly.
Wear shoes that have firm support, especially from side to side. Look for shoes that have a normal-sized heel width, such as tennis shoes, rather than the wide or waffle heel of running shoes.
Cross-training shoes are an excellent choice because they provide the best overall stability and versatility.
Another type of gear seen in weight rooms is a weight belt 4 to 6 inches (10-15 cm) wide made of leather or nylon. Weight belts add support to the lower back, especially during overhead lifting or heavy squatting exercises.
What Not to Wear
Before you enter the weight room, take care to remove any items that may cause injury. Earrings, necklaces, bracelets, watches, and rings can catch on equipment and be ripped off or smashed, or they can create abrasions and cuts.
Also, if you have long hair, secure it back so that it will not be caught in the moving parts of a machine. The same recommendation applies to oversized shirts, sweatshirts, shorts, and sweatpants.
Weight Training Facilities
You can train in one of two places: in your home or at a fitness facility. The following section discusses the pros and cons of each option.
Training at Home
For many people, training at home is the only practical option because of time constraints, membership cost at a fitness facility, or both.
Many people simply prefer to train in their own homes. If you want to train at home, you need to consider several basic equipment and space issues.
Room Location and Design
When selecting a place to train at home, begin by determining a suitable area for storing equipment as well as working out. The location of the weight training should be out of the way of the main travel routes in your home.
It should be well ventilated and well lit, and it needs at least one electrical outlet. It should also be securable if you have young children or pets.
An electrical outlet offers the opportunity to plug in an mp3 player, radio, or maybe a treadmill or stair-stepping machine. If you have a choice, select an area that has a high ceiling.
The floor of a home facility is commonly carpet-covered concrete. Such a surface is better than tile or uncovered concrete because both can be slippery and easily damaged from dropping barbells and dumbbells or moving equipment.
Also, arrange the tallest pieces of equipment next to the walls, but allow at least a 6-inch (15 cm) space. If you have more than
one machine or bench, give yourself at least 18 inches (46 cm) between them for easy access.
Training at a Fitness Facility
Selecting a fitness weight training facility that will meet your needs is a challenge. If you need the expertise of a qualified personal trainer to help you get started, that should be the first priority when selecting where you will work out.
Ideally, the facility you choose will have both qualified personnel and a variety of equipment and programs to meet your training needs.
Training With a Personal Trainer
A well-qualified personal trainer who understands how to motivate you can make every training day an enjoyable and rewarding experience.
A truly qualified personal trainer has a college degree in exercise science (or a similar area) and has earned one or more certifications in personal training, health, or fitness from a respected professional organization.
Obtain a referral from people you trust—or at least observe the personal trainer in action before making a decision. How well a personal trainer is able to make technical information understandable is essential to your success.
A good personal trainer will help you understand what you are doing and why you are doing it.
In addition, it never hurts to work with someone who has a motivating personality that will energize you to stick to your training program.
Training Without a Personal Trainer
If you are new to weight training and decide to train on your own in a fitness facility, one of your first decisions concerns whether to use weight machines or free weights.
Although free weights offer you the tremendous versatility of choosing among many possible exercises, they require more skill.
Although machines are not foolproof, they are generally easier and safer once you learn how to use them properly.
Take special care when selecting loads because sometimes even the lightest weight plate on the machine or bar may exceed your strength in a particular exercise.
Also, keep in mind that the dimensions of some machines may not accommodate your physique, especially if you are short, tall, or very heavy.
Do Note This
If you decide to use free weights, obtaining professional instruction is even more important.