Many women have told me that they avoid lifting weights because they don’t want to “bulk up” or get big muscles. There was a time in my younger years that I lifted a lot of weights and weighed more than most of my friends, yet I wore the smallest size clothes I ever had in my life leading up to that point.
If your goal is to be a bodybuilder or the strongest person on the planet, you will have to do specific training that will make your muscles very large.
That’s not the typical response of our bodies when we use weight training for general health and exercise. There has been extensive research on the medical benefits of lifting weights. Everyone can benefit from stronger bones and muscles no matter your age, ability or fitness level. Let’s take a look at what weight training can do for you and some of its benefits.
Weight training not only helps build muscle but it also strengthens bones and improves balance
It can also help prevent injuries and is oftentimes helpful for people with chronic health conditions. Weight training as we age can help fight the loss of muscle mass and mobility, as well as improve psychological well-being.
Overall, it helps people feel better mentally and physically. Healthy body, healthy mind.
Weight Training Improves:
The Mayo Clinic News Network reported that weight training has also been shown to help improve:
- Blood pressure
- Blood sugar (diabetes)
- Brain health
- Bone density
- Cholesterol
- Chronic Pain
- Heart disease
- Depression
- Metabolism
- Self-confidence
- Thinking and learning skills
- Weight management
What do you need to start weight training?
First, if you have chronic health conditions, please seek the advice of your health care professional before you get started with any exercise program. Safety first!
If you’ve never lifted weights before, consider starting out with the help of a Certified Personal Trainer. They’ll be able to teach you the proper form for specific exercises and set up a strength training program tailored to your needs.
Many gyms or fitness centers offer introductory training sessions at little or no cost. Additionally, there are many personal trainers who train clients online, through video platforms, meaning you can exercise in the comfort of your own home.
While most gyms have a combination of resistance machines and free weights, such as dumbbells and barbells, you can also get a comprehensive weight training workout at home with basic equipment. Your trainer can advise you so that you have everything you need to have a safe and effective workout at home.
Here are 10 tips when beginning a new weight training routine.
- Choose your equipment. If you are working with a trainer, they can help you with this. If you are going to workout at home there are many options available such as, dumb-bells, kettle-bells, resistance bands and resistance tubing, and even machines for home use, such as a BowFlex, a stationary bike, or a rowing machine. Some exercises only use body weight and don’t require any equipment. Your budget and preference will lead you to the right choice for you.
- Warm up. Always warm up prior to exercise as cold muscles are more prone to injury. Take a brisk walk for 5 to 10 minutes and do some dynamic stretching (involves making active movements that stretch the muscles to their full range of motion)
- Start light. Starting with a light weight reduces the chance of injury and prevents muscle soreness. A little soreness is fine but you should not experience pain after weight training.
- Increase your weight slowly. Remember, slow and steady wins the race! Gradually increase the weight amount over a period of two to four weeks, 10 to 15 reps should become difficult as muscles tire and fatigue.
- Pay attention to pain. Properly performed weight training should reduce pain, not cause it. If you have sharp or shooting pain, stop doing the exercise. If you are working with a trainer they should not encourage you to work through pain. If done correctly, it also should help your bones, tendons, ligaments and muscles become stronger.
- Lift slowly. Most training injuries occur from swinging the weights, improper technique or lifting a too heavy amount of weight. Training slower activates more muscle fibers in the targeted muscle, which will increase the benefits of strength training in the end. Take about two seconds to lift the weight and four or more seconds to lower the weight.
- Rest is part of an exercise program. Work your muscles to fatigue on each exercise and then rest them for 48 hours. Lift weights two to three days a week for each muscle group.
- Variety is key. A good weight training program should include at least eight to twelve different exercises. These should target the major muscles of the legs, back, chest, abdomen, arms, and shoulders. You could create an imbalance if you just target a few muscles instead of the total body.
- Focus on the set. Perform at least one set of each exercise, paying attention to your form. You can benefit and get results by doing 10-15 reps of each exercise. Perform 2-3 sets of each exercise if you have the time and your body tolerates the volume of work.
- Example: 10 squats x 3 rounds/set.
Follow these Safety Tips
- Focus on safety when you start a weight training routine. Listen to your body and resist the urge to push yourself too quickly.
- Wear proper clothing for exercise, closed-toe shoes and weight lifting gloves if needed.
- Perform each exercise slowly, paying attention to proper form. This will help prevent injury.
- If you are lifting heavier weights, especially above your head, use a spotter.
- Stay hydrated throughout your workout.
- Never hold your breath while lifting weights. Inhale as you prepare to lift and exhale during the lift.
- Stop your workout if you feel sharp or stabbing pain. If the pain does not go away, seek medical attention.
- If you have a health condition, talk with your doctor about a weight training and exercise program that’s safe for you.
- If you are working out at a gym, make sure they have your emergency contact information.
- While working out at home, have your cell phone easily accessible.
- If using the locker room facilities, bring a lock to secure your personal belongings. Avoid leaving your purse, wallet, etc., in your vehicle. You may consider a safe designed for vehicle use.
Follow these tips and safety rules, talk to your doctor and start your fitness journey with weights! Read more fitness articles: Walking for Fitness, 11 Tips to Healthy Eating On the Run, On-The-Go-Fitness: Staying Fit While Traveling
