Weight Training Benefits and How to get Started

3 years ago i thought weights were an area of fitness only for those hulk like figures we see looming in the 'testosterone area' of the gym... little did i know how wrong i could be!

When most people think weight they think of body building. While this is true a more correct explanation of weight training is 'body shaping'. Both males and females can lift higher weights to shape up and increase muscle mass, or lower weights can also successfully shape and 'tone' your muscles by increasing muscle mass but to a lesser extent while still increasing your strength. Increased muscle mass also increases your metabolism being a highly metabolic tissue in the body, and therefore with a correct diet can allow you to lose unwanted fat particularly in those hard to budge areas of the stomach and thighs. It is recommended that adults include regular aerobic and strength training as part of a well-rounded fitness routine, lets have a look at a few of the benefits of weight training... 

Muscle Gain

Strength training with heavy weights is the best way to build larger muscles. If you seek to fill out a slight frame, go for weights with which you can perform only six to eight repetitions with good form per set. 

Bone Density

Strength training puts stress your bones and as a response improves their density and reduces the risk of osteoporosis. This is particularly important as we increase in age and should be matched with a calcium rich diet of 1,000mg a day. Lift weights at least twice per week consistently to provide adequate challenge to build bone density. Go for full-body workouts that include moves like squats and lunges.

Function

Strength training helps improve your function in daily life, and in athletic endeavors. Becoming stronger allows you to move your own furniture, carry groceries, and be more active more readily. Strength training helps athletes speed up hills more efficiently, hit harder, and kick with more power.

Age-Related Muscle Loss

As you age, you naturally lose lean muscle mass. If you do not lift weights or do resistance exercise, your body fat percentage will increase. You lose muscle at a rate of muscle loss of about 1 to 2 percent per year, beginning at age 50. Maintaining lean muscle as you age helps you stay functional as you age and maintain independence for longer.

Weight Management

Strength training with free weights can increase the amount of calories you burn daily. Muscle tissue burns more calories when at rest than does fat tissue. This helps you manage your weight more efficiently. The most effective way to increase lean muscle mass is to lift weights.

Weight training also overall reduces ones risk for illnesses such as heart disease, hypertension and diabetes. It is also a great way to help increase your confidence and self esteem and create better balance and coordination.

The only issue is many people miss the weights in their life as they do not know how to get started!

Before beginning a routine, consider hiring a trainer to help you devise a routine that works for your body and your schedule, but be patient, you will start reaping the rewards of strength training within a few short weeks. Alternatively, a step by step guide can be as follows, these steps are devised from 'Livestrong.com' 

Step 1

Select a variety of exercises targeting all your major muscle groups. Include multi-joint exercises such as the bench press, squats and bent-over rows, and single-joint exercises, including biceps curls, triceps extensions, leg curls, leg extensions and heel raises. Practice without resistance at first, until you master the proper technique for each exercise.

Step 2

Perform five sets of each exercise to determine your one-repetition maximum. Increase the weight progressively until you can do only one rep. Allow at least three minutes of rest between sets. Ask a partner to spot you during the exercises. A spotter ensures you are doing the weights with correct technique and assists in ensuring your safety whilst lifting heavy weights. 

Step 3 - Your first 6 weeks of weight training

Perform full-body exercises two to three times per week for the first six weeks to build muscular endurance. Complete one set of 15 reps at 50 percent of your one-rep max initially. Gradually increase to three sets of 15 reps. Increase the weight slightly if you can perform three sets of 15 reps with perfect technique. Decrease the weight if you can't complete one set of at least 10 reps.

Step 4 - Weeks 6-12 of weight training

Train each muscle group two to three times per week for the next six weeks, focusing on building and toning your muscles. Perform one set of 12 reps at 60 percent of your one-rep max to start. Increase to three sets of 12 reps over several weeks. Use more weight if you can do three sets of 12 reps easily, and decrease the weight if you can't complete one set of at least eight reps. Do not increase the weight beyond 70 percent of your one-rep max.

Step 5 -  Weeks 12-18 of weight training

Exercise two to three times per week for the next six weeks to increase your strength. Start with one set of 10 reps at 70 percent of your one-rep max. Decrease the weight if you can't do at least six reps. Increase the weight after gradually progressing to three sets of 10 reps at 70 percent of your one-rep max. Do not increase the weight higher than 80 percent of your one-rep max.

Step 6 - Weeks 18-24 of weight training

Train for a final set of six weeks at 80 percent of your one-rep max or more. Perform one set of six reps at 80 percent of your one-rep max initially. Reduce the weight if you can't do at least three reps. Work up to three sets of six reps over three or four weeks, and then increase the weight.

Step 7 - 2 Week Break and Re-Test

Lift weights only three or four times over the next two weeks. Perform one set of 10 to 15 reps at no more than 50 percent of your one-rep max for each exercise. Test your one-rep max again at the end of this rest phase. Then start the training cycle again.

REMEMBER.....you are the only one who knows how much weights to use

Tips and Warnings
Train with a partner for safety and motivation. Split your routine into upper body and lower body workouts if desired.
You risk injury when lifting weights, especially if you perform the exercises improperly or try to use too much weight. Consult with your doctor before starting to make sure you are healthy enough to lift weights, and consider hiring a personal trainer for guidance during your workouts.

Here is a list of Do's and Dont's when weight lifting:

What's Good To Do (Do's)
Always use a spotter when lifting heavy weights.
Always keep your back straight during weight lifting.
Be sure to use proper weight lifting techniques when exercising.
Make sure to use the equipments that are in good condition.
Wear the right clothing and shoes during your workout.

What's Not Good To Do (Dont's)

Do not hold your breath, you may faint. Always breathe in and breathe out.
If you start to feel any kind of pain STOP lifting weights.
Do not workout any muscle groups more than three times a week.
Don't lift more weights then what you can't handle.
Don't lift weights without having a spotter.

Experts recommend that during any and all workouts, you should workout your larger muscles first during any weight training program and then work your way down to working out your smaller muscle groups. However, you can do your workouts the way that makes you feel comfortable. Also changing it a bit can challenge your muscles and that may lead to some positive results.

Still not sure how to start??... See my next weight lifting post on the AMAZING Les Mills Body Pump!!! This is how i started lifting weights, and now i cannot imagine my life without it :) yes i am hooked!