Weight training, also called strength training or resistance training, is not just for people who want to get big muscles. Weight training involves using muscles to push, pull, lift or lower something that resists those motions, and it’s a form of exercise that can make anyone leaner, stronger and healthier.
Benefits
Challenging muscles with resistance makes them stronger and better able to handle everyday activities. More muscle means a leaner body, a higher metabolism and a stronger heart which, in turn, means more calories burned and more oxygen pumped into your system. Resistance also increases bone density; bones form in response to stress, such as muscles pulling against them during weight training, which helps to keep them strong throughout life.
Misconceptions
Beginning a weight training program doesn’t have to involve joining a gym or using huge machines and weights. To reap the benefits of resistance training, just incorporate some form of weight-bearing resistance into your exercise routine. You can use your own body, with exercises like squats, push-ups and lunges, exercise bands or something heavy like books or cans. Lifting weights will not make you bulky unless you have enough testosterone in your system--this rules out most women--and specifically train for that by consistently lifting weight heavy enough to fatigue your muscles in four to eight repetitions.
Considerations
When starting a strength-training program, consider your goals: Do you want to build muscle? Lose weight? Improve your golf game? How much time can you spend? With any form of strength training, the basic philosophy is to challenge, or overload, your muscles enough to cause them to fatigue and break down slightly and then rebuild enough to master the resistance. Rest is an important part of any resistance program, so schedule at least 24 hours between training sessions to allow your muscles time to recover. The American College of Sports Medicine recommends working all major muscle groups, which include your chest, back, shoulders, arms, abdominals and legs, at least twice a week. Vary your routine periodically for the greatest challenge.
Types
For every muscle and joint, there are dozens of exercises. You can work groups of muscles together or independently, combine cardiovascular exercise with resistance training, work large muscles or small, use free weights or machines. All of these methods are effective, so experiment. Start simply, picking exercises for each part of your body—upper, lower and midsection—and choose exercises like squats and pull-ups, which mimic ways you use your muscles in everyday life. Find a weight that will fatigue your muscles after eight to 12 repetitions, and perform two to three sets of these repetitions for each muscle group, with a minute or two of rest in-between.
Precautions
As with any exercise program, you should get your doctor’s clearance before beginning to be sure that you are healthy enough. Start with a partner or professional who knows about strength training and can show you proper form and technique so that you get an effective workout and don’t hurt yourself. If you work out in a gym, don’t worry about what other people are doing; just focus on the right exercises for your body. How much weight you’re lifting, pushing, pulling or lowering only matters in relation to what YOUR muscles need. Start slowly and focus on performing the exercises correctly, adding exercises as you feel comfortable.
References
- "You: The Owner's Manual"; Michael F. Roizen, MD, and Mehmet C. Oz, MD; 2005
- American College of Sports Medicine (ACSM): Recommendations for Resistance Training Exercise; 1995
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