Kenneth Gardner

Weight training is as much mental as it is physical. Therefore, both physical and mental efforts need to be exerted in order to achieve strong, well-toned muscles.

You should approach your weight training session with a positive mental attitude to get maximum benefits from it. You will not be able to see any changes in the first couple of weeks but as you gradually progress, results will certainly become more eminent.

Don't just think about the work ahead of you, try looking further ahead; your strength will start to increase and your muscle tone will improve. Working out with a partner is an important aspect of weight training. He/she can provide the motivation and encouragement that you need to keep going to complete that final set that seems beyond your reach.

Weightlifting exercises

Here is a list of exercises just for you:

Nautilus crunches (abdominal exercise using the Nautilus machine)

Adjust sea so your toes rest under the roll pads beneath the seat.

Grasp padded handles of the machine.

Allow handles to pull your torso upwards, stretching the front abdominal muscles.

Use abdominal muscles to curl your shoulders forward and downwards.

Hold for a count of two seconds then repeat.

Cable upright rows (back exercise using straight bar attached to cable)

Overgrip handle with arms at your sides and feet shoulder-width apart.

Slowly pull the handles upwards until back of hands touch the underside of chin.

Ensure that elbows are above shoulde> Reverse procedure and repeat.

Excercise instructor Kurt Dunn demonstrates barbell curls at Gymkhana at the Hilton Kingston Hotel. -Ricardo Makyn/Staff Photographer

Barbell side curls (biceps exercise using barbell)

Place barbell (of moderate weight) on the floor.

Bend and take a shoulderwidth undergrip of the bar.

Stand erect and keep arms at sides with weight resting on your upper thighs.

Set feet at a comfortable distance apart.

Push elbow towards back and bend arms to slide barbell up and down abdomen.

Repeat movement.

Multi-triceps (using triceps machine)

Adjust seat so your elbows are slightly lower than your shoulders when you sit down.

Place elbows on the support cushions and your forearms on the bar pads.

Extend your elbows as much as possible.

Repeat movement.

Overhead press (shoulder exercise using Nautilus machine)

Adjust seat so the two bars are slightly above your shoulders.

Sit down, facing away from the machine and grasp the bars, with your palms facing inwards.

Press the weight upwards until your arms are extended

Repeat movement

Flat bench dumb-bell files (chest exercise using dumb-bell)

Grasp two dumb-bell and sit on bench with feet shoulder width apart.

Raise weights up and rest their ends on your knees.

Rock backward and lie flat on bench.

Bring weights with straightened arms above shoulder joints.

Rotate wrist so palms are facing inwards and lower weights outwards and downwards below the level of your chest.

Without bouncing, return to starting position.

Barbell step-ups (leg exercise using barbell)

Place a barbell on your shoulders.

Step up on to a flat bench with your left leg.

Then step up with your right leg so that you are now standing on the bench.

Step down with your left leg, then your right leg.

Repeat, starting with your right leg this time.