Basic principles

The basic principles of weight training are essentially identical to those of strength training, and involve a manipulation of the number of repetitions (reps), sets, tempo, exercise types and weight moved to cause desired increases in strength, endurance, size or shape. The specific combinations of reps, sets, exercises and weight depends upon the aims of the individual performing the exercise; sets with fewer reps can be performed with heavier weights.

In addition to the basic principles of strength training, a further consideration added by weight training is the equipment used. Types of equipment include barbells, dumbbells, pulleys and stacks in the form of weight machines or the body's own weight in the case of chin-ups and push-ups. Different types of weights will give different types of resistance, and often the same absolute weight can have different relative weights depending on the type of equipment used. For example, lifting 10 kilograms using a dumbbell requires significantly more force than moving 10 kilograms on a weight stack due to the use of pulleys.

Weight training also requires the use of 'good form', performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called 'cheating'). Failure to use good form during a training set can result in injury or a failure to meet training goals - since the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength.