I get asked a lot of questions about weight training. Most questions don't require a full article to answer. So, I decided to publish a "frequently asked questions" post with many of those questions. I hope you find it helpful.

You can also get free access to many training tips in the VIGOR Training Facebook group, under the category "Training Tips."

If you don't see your question answered and you're a Nikkola Newsletter subscriber, email me and I'll answer it for you.

Getting Started

Is weight training and resistance training the same thing?

Yes.

Is weight training better than cardio?

Yes. Though cardio burns calories, it does not build or help you maintain muscle mass or bone density. Resistance training builds muscle, bone density, movement proficiency, range of motion, strength, and power. It also improves cardiovascular function and burns calories.

What exercises are most important when getting started?

Almost every exercise you'll ever do is a version of a select group of movements or a combination of them. These movements are:

Squat

Lift (from the floor)

Pull

Press

Rotate

For example, a lunge is a form of a squat. A power clean begins with a deadlift. A medicine ball slam is a form of a vertical pull.

A beginner-level strength training program should focus on these movements.

In addition to focusing on these foundational movements, I also recommend keeping the rep range relatively low. About 5-12 reps per set. In this way, you can focus on perfect form and push yourself to use more weight each week.

Unfortunately, most people new to strength training use high rep ranges while using lousy technique. Like learning how to swing a golf club or shoot a gun, it's challenging to learn the right technique later if you practice poor technique now. You also significantly increase your risk of injury.

Basic movements. Low rep ranges. As much weight as you can use while maintaining strict form.

Technique & Programs

What type of resistance training is best for fat loss?

It depends. If you're brand new to strength training, lower-volume, heavy resistance training would be more appropriate. This ensures you perform the movements with strict form. Your technique is the most crucial part of your training programs.

If you are experienced with resistance training, I usually recommend the following (assuming you eat a high-protein diet, take your foundational five, and get sufficient, quality sleep):

8-12 weeks of heavy, lower volume strength training, using the big compound movements.

8-12 weeks of heavy, higher-volume hypertrophy training, with 2-4 working sets and 6-20 reps per set. This is what most people think of as muscle-building training.

8-12 weeks of higher-volume, high-intensity strength training using higher reps and short rest periods. This is like the pace of a Crossfit workout without as much of the calisthenics or gymnastics movements.

3-8 weeks of more athletic development training to give your body a break before starting over again.

My VIGOR Strength Athlete and VIGOR Everyday Athlete programming cycle through these training periods, and a few others, each year. When you eat right, you should see a significant improvement in how you look and how your clothes feel.

What equipment should I buy for my home?

While home gym equipment isn't cheap, if you commit to using it over the next few years, it'll probably be on par with the cost of a monthly gym membership. You can usually find used equipment to save some money as well. I recommend the following as a minimal, effective home gym setup:

Squat rack with adjustable safety pins, pull-up bar, and a few other optional attachments. The Hammer Strength HD Elite Multi Rack would be one example.

Adjustable bench

Barbell and Olympic plates (less likely to damage floors)

Dumbbells up to 50 lbs, 75 lbs, or 100 lbs. with appropriate rack(s)

Rubber flooring