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Weight training is a technique for developing muscular size, strength and/or endurance by progressively lifting increasing amounts of weight. Weight training is normally undertaken as an anaerobic exercise, and is therefore also known as strength training. It is often confused with bodybuilding, but they are not the same. Bodybuilders make use of weight training, amongst other techniques, but most weight trainers are not bodybuilders. Weight training is a form of exercise—not a sport—and should not be confused with powerlifting or weightlifting.

A repetition (or "rep") is the act of lifting and lowering a weight once, in a controlled manner. A "set" consists of a several repetitions performed one after another with no break between them. The number of repetitions per set depends upon the aims of the individual performing the exercise:

• Sets of 1 to 5 repetitions develop strength alone, with little impact on size or endurance.
• Sets of 6 to 12 repetitions develop strength, size and endurance.
• Sets of 13 to 20 repetitions develop size and endurance, with little impact on strength.
• Sets of more than 20 repetitions are considered to be an aerobic exercise.

Individuals typically perform 1 to 6 sets per exercise, and 1 to 3 exercises per muscle group, with short breaks between each set. Weights for each exercise should be chosen so that the desired number of repetitions can just be achieved. Each exercise must be performed exactly according to its description, otherwise an injury may result. This is known as good "form".

Progressive overload

Weight training uses the principle of progressive overload. The muscles are overloaded by an attempt to lift more weight than they have the strength for. They respond by growing a little stronger. This is repeated with progressively heavier weights until the desired level of strength is achieved.

However, performing exercises at the absolute limit of one's strength (so-called "one rep max" lifts) is considered too risky for all but the most experienced practitioners. Moreover, most individuals wish to develop a combination of strength, endurance and muscle size, for which 1 repetition sets are not well suited. They therefore lift a somewhat smaller weight for more repetitions.

The first example of progressive overload training occurs in the legend of Milo of Croton. Legend has it that he would train by carrying a newborn calf on his back every day until the calf was fully grown.

Recovery

Weight training creates muscle growth by causing microtrauma to the muscles. Muscles grow during the rest period following a workout by repairing these areas of muscle so that they are stronger than before. Weight training programs should therefore allow for a period of rest after a workout, otherwise overtraining can occur. Muscle growth is normally complete within 36 to 96 hours, depending upon the intensity of the workout. Novices commonly work out every other day, often scheduling workouts on Mondays, Wednesdays and Fridays. More advanced practitioners may exercise specific muscle groups only every three or four days. This gives their muscles time to repair and grow.

As weight trainers get stronger and fitter, it takes longer and more intense workouts to fully challenge their muscles. Many of them begin to split their routine between several workouts, by exercising certain muscle groups on one day and the remainder on another. One common two-day split is the upper body - lower body split. Another is the front - back split, in which the pecs, triceps and quads are exercised on one day, and the lats, biceps and hamstrings on another. There are also three-day and four-day splits. By targeting different muscle groups, the workouts can be scheduled more frequently that would otherwise be possible.