This past Tuesday and Thursday I shared a couple parts of The 90-Day Home Workout Plan. In the book, I cover the five critical parts of a workout and we now know about the warm up and cardio. Today, I’ll talk about the most popular form of exercise – weight training.

The Third Vital Component of a Workout: Weight Training

The third component of weight training is for developing muscle. This type of exercise is meant to get you more toned, firm and efficient in fat burning. Think of your muscles as the cogs in your fat burning furnace. The more muscle you have, the more it aids at fat loss. While you cannot firm up excess or loose skin, a good amount of muscle can get rid of extra jiggle, flabby arms, muffin top or baby belly. It’s just a matter of being consistent and challenging yourself in every workout. One issue you cannot resolve with your exercise is to firm excess skin.

The same rule applies to this weight training as it does to cardio. Your exercise exertion should measure 6-8 on a scale of 0-10. Every repetition should have a steady pace.

Proper Breathing while Weight Training

Focus on breathing consistently and never hold your breath. You need to constantly provide your working muscles with oxygen-rich blood for you to function at your best. Without oxygen, your muscles will not adequately work. Breathe out each time you exert yourself. Your breath should be finishing up when your exercise is halfway finished. Breathe in when you return to the exercise start position.

For example, when doing a push-up,breathe out as you press away from the floor. When you pause at the top position, you should have all your air exhaled. As you descend, breathe in. The real test is properly breathing with every movement while performing proper technique. Breathing properly in an exercise can be tough to figure out, but remember these general rules:

  • Exert = breathe out
  • Pause = finish up the breath
  • Release = breathe in

It’s easy to forget about breathing while you’re busy thinking about doing your exercise correctly. Perform your exercise slowly at first until you have mastered the movement and the breathing together.

…And That’s Not All!

That’s all I have for today, but you can get in-depth coverage of weight training in The 90-Day Home Workout Plan. Rest assured, if you stay tuned to DaleLRoberts.com, you’ll get the final two key components of a workout. Remember to scroll up and subscribe to this blog so you get updates on new posts.

Until Thursday, kick ass and be your best self!

(Excerpt also featured in The Ultimate Home Workout Plan Bundle)


This blog post proposes exercise recommendations and all readers should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise program, if you experience any discomfort, pain or duress, stop immediately and consult your doctor. The author of this blog post disclaims any liabilities or losses in connection with the exercises or advice herein. You should inspect any equipment or workout area in advance as free of danger, flaw or compromise. The user assumes all responsibility when performing any movements contained in this blog and waives the equipment manufacturer, makers, and distributors of the equipment of all liabilities.

Click HERE!

Dale L. Roberts

My name is Dale Lewis Roberts and I'm an American Council on Exercise Personal Trainer, Certified, with an ACE specialty certification in Senior Fitness. Since beginning my personal training career in 2006, I have earned numerous certifications in personal training, yoga, nutritional coaching, among others. I have worked with hundreds of clients with a variety of health & fitness goals.

While my greatest passions are health & fitness, writing and reading, I also love to spend time traveling with my wife, watching pro wrestling and playing guitar. I currently reside in Columbus, Ohio, with my wife, Kelli, and our rescue cat, Izzie.
Click HERE!

2 thoughts on “Weight Training: The Third Component to a Workout”

  1. This design is steller! You definitely know how to keep a reader amused.

    Between your wit and your videos, I was almost moved to
    start my own blog (well, almost…HaHa!) Great job. I really enjoyed what you
    had to say, and more than that, how you presented it. Too cool!

Leave a Reply