My favorite playlist for weight training is on Spotify. People seem to agree that rock (or metal) is the way go for weight training. I think the idea is that intense music supports the intense effort and concentration needed to repeatedly lift and lower heavy things.
The weight lifting mix starts off with “Divine Hammer” by the Breeders, then “Lola” by The Kinks, Nirvana’s “Smells Like Teen Spirit,” “Lust for Life” by Iggy Pop, The White Stripes’ “Seven Nation Army,” David Bowie’s “Breaking Glass,” “Sixteen Saltines” by Jack White. The New York Dolls’ “Personality Crisis” adds just a little punk to the mix, and “Foggy Notion” by The Velvet Underground finishes up the set. This list is 35 minutes long which is about right for me.
If you are a guy who works out, you probably have at least considered lifting weights. If you’re a girl, probably not so much. A lot of women avoid weight training and prefer cardio, for any number of bad reasons. Weight training will make your body more compact even at the same weight.
There are definitely people who really focus on weight training as the core of their fitness plan. I have tried this and I was not a fan, but I do try to get a “big muscle breakdown” session in at least once or twice a week and balance that out with cardio intervals, spinning, plyo and circuits. By circuits, I mean a alternating between cardio and body weight exercises. I like mixing it up because it’s fun and functional–that is I am stronger, more agile and slimmer.
My super simple weight training routine is as follows:
1. Squats – 3 sets x 6 reps, with a 3 minute rest between sets.
2. Bench Press – 3 sets x 3 reps, more 3 minute rests in between.
3. Deadlifts – 3 sets x 5 reps, with 3 minute rests in between.
…and you’re done!
Form is important, as is lifting heavy. I keep a little notebook to make sure I’m adding just a teensy-weensy little bit of extra weight each time.