Weight Lifting

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Cardiovascular exercise like walking and biking is an essential part of any good exercise routine, but it is only one part. A balanced fitness program must also incorporate weight lifting, or strength training. Strength training is important for several reasons. For starters, a good strength training program builds up strength in your muscles and connective tissues, helping to slow age-related muscle loss. It also increases bone density, thus preventing osteoporosis. Strength training also burns calories and benefits weight loss, eases pain from arthritis, minimizes your risk of injury, and improves your balance, blood-sugar control, sleep and mental health.

The best approach for getting started on a weight lifting or strength training program is to seek the help of a fitness trainer. Their expert guidance will help you to achieve proper form, ensuring that you’re getting the most from your workout while also limiting your risk of injury. This is particularly beneficial for anyone with limitations such as back problems or joint pain. Books, videos and even the Internet can also provide other good sources for weight lifting and strength training information, but these are best used in conjunction with the guidance of a professional.

When first starting out, your weight lifting regime should focus on proper technique as opposed to heavy lifting. Just enough weight should be used so that you feel resistance. If you feel pain or strain, decrease the amount of weight. It’s recommended that you workout at least twice a week to start, performing eight to twelve repetitions of eight to ten different exercises. Your exercises should target all of the major muscle groups, including the shoulders, arms, chest, back, abdomen and legs. Good exercises for the arms and upper body include bicep curls, chest presses, overhead presses, reverse flies and triceps kickbacks or extensions. For the lower body, try hamstring curls, quadriceps extensions and side-lying or standing leg lifts. You can vary your workout by working one set of muscles one day, and then another set the next day. This gives your muscles time to recover while also helping you to avoid injury and enhancing your overall results.

Exercises may be performed with either free weights or weight machines. For those who are overweight or have other physical limitations, the weight machine is often the best choice as it provides back support and allows for most exercises to be performed while seated. Stretching prior to your workout is always a good idea as this can help to prevent injury.

Whatever your specific strength training or weight lifting program, be patient. If you stick with your program, you will see results.