Why Should I Lift Weights?
Weight lifting or strength training offers numerous health benefits for men, women and even children. There are a number of ways to go about it, depending on your strength level and body type and what you hope to achieve. It’s not about becoming muscle-bound or achieving a certain look. There’s so much more to it.
- Lifting weights can lower your BMI.
- It can increase your stamina.
- It can improve your cardiovascular function.
- Load-bearing exercise seems to help with osteoporosis, possibly because muscle pulling on bone helps to build and strengthen bone.
- Weight lifting can build confidence – there’s something very reassuring about knowing you’re physically strong, even if the most you plan on doing with your strength is opening jars.
Is weight lifting enough?
Weight lifting is not all the exercise you need. Aerobic or cardio exercise not only complements weight training by helping to burn fat, it gets you warmed up before you start lifting weights. Ten minutes on a cycle, jogging in place or jumping rope will elevate your heart rate and body temperature, making your muscles warmer: warm muscles are better prepared for heavy use. In fact, taking a sauna or doing anything that makes you very warm right before working out will protect your muscles against strain. Stretches are also helpful before a weight lifting routine, because they prep the muscles. But here’s an interesting tip: stretches are essential after any sort of working, even cardio. They help prevent injury by keeping your muscles limber as they recover from the workout.
Finding the right program for you
If in the past you’ve been unable to find a weight training workout for you, keep looking. There are so many different programs out there. Whatever workout you choose, remember it’s extremely important to warm up properly before any workout routine. It’s never a bad idea to check with your doctor before beginning any exercise routine, especially if you have specific concerns.
The trick to finding the right weight lifting program for you is all about repetitions and the right weight. You can get a great workout with 3 pound dumbbells if you know how, so don’t assume heavy weights provide better strength training. The way to work the muscles is to do the exercises slowly, with control, really feeling the tug in your muscles. You should never feel such strain that you drop a weight or feel pain. It should be strenuous, but not hurtful. You should be able to do 8-12 reps of each exercise – maybe not at first, but within the first few tries. Those reps equal one set. After completing a set, you should rest for thirty seconds, then perform another set. You may only be able to perform one set, just starting out.
Free weights or machines?
You can get a wonderful workout with either barbells and/or dumbbells or those amazing machines at gyms. If you have no interest in joining a gym, just get some free weights. You can also buy an inexpensive weight bench for presses, if you like. You can even buy an extremely expensive weight machine for home. But if you do like gyms, then you have a choice, because gyms offer a series of machines that target each muscle group. Your preference should be based on how you feel and what is convenient to you (the more convenient working out is, the more likely you’ll stick to it). Personally, I prefer free weights because I feel I get better results. Some people feel just the opposite. Either method is great, so go with what works for you.
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