Strength training of any kind not only builds muscle but also kicks up the metabolism causing weight loss, according to MayoClinic.com. Muscle mass replaces fat, and muscle continues to burn calories even while you're at rest. Just about anyone can lift weights, and the older you are, the more you need strength training, according to MayoClinic.com. Strength training helps prevent muscle atrophy. Women benefit from lifting weights in several ways. Stronger muscles mean stronger bones, and strength training works to fight osteoporosis. Free weights are most convenient for strength training and weight loss, especially when combined with aerobic exercise.
Step 1
Combine strength training with aerobic exercise for extra calorie-burning advantages. Use a type of free weight called body weights while jogging, walking and hiking or during any sport. Body weights, such as hand, wrist or ankle weights, cause the body to work harder during exercise, according to Weightlossforall.com. Add heavier body weights to increase workout intensity and muscle building. Keep in mind, however, that even 5 to 10 extra pounds from body weights can make a difference while exercising aerobically. Using smaller-sized dumbbells or hand weights in lieu of attached body weights will enhance aerobic workouts also.
Step 2
Utilize the free weights usually available in dance exercise classes. Find workout dumbbells or hand weights typically stacked on racks in a corner of group exercise rooms at gyms and other workout facilities. Choose free weights you can easily hold while following along in an aerobics or dance exercise class. Avoid flinging heavier weights around during arm movements to prevent injuring yourself or others.
Step 3
Find strength training classes available at most gyms and other workout venues. Discover the muscle-building benefits of guided strength training routines. Follow instruction for sculpting all areas of the body while using dumbbells, kettlebells and barbells. Get involved with strength training classes that combine mild aerobic activity with weight lifting for maximum calorie-burning exercise, according to Weightlossforall.com.
Step 4
Follow a do-it-yourself free weight training program to lose weight. Pump iron using a barbell, dumbbells and kettlebells at home, at a gym or another workout facility to build muscle. Work out with hand weights or body weights, such as wrist and ankle weights, while dancing or jogging in place at home. Incorporate aerobic lunging and squatting into weight training for calorie-burning exercise. Ask fitness experts at a gym and other workout facilities for lifting advice or follow along with experts on a DVD.
Step 5
Calculate and keep track of repetitions during free weight training. Lift weights approximately 8 to 12 times per set. Start with one set and gradually add more sets as you become stronger, suggests 24 Hour Fitness. Remember that the more muscle mass you build, the more fat you'll replace and the more your muscles will burn fat while you're at rest.
Step 6
Learn popular free weight lifting exercises for building muscle. Perform repetitions of strength training exercises for the upper body, such as bicep curls, triceps extensions and dumbbell presses. Pump iron with dumbbells or hand weights during squats or lunges to build lower body strength, suggests UC Berkeley Foundations of Wellness. Sculpt a leaner and shapelier body as you build more muscle.
Things You'll Need
- Comfortable workout clothing
- Comfortable and supportive exercise shoes
References
- Mayo Clinic: Strength Training: Get Stronger, Leaner and Healthier
- Weightlossforall.com: Benefits of Working Out Using Ankle Weights to Lose Weight
- 24 Hour Fitness: Strength Training Classes: Build Muscle and Boost Your Metabolism
- Foundations of Wellness: Building Muscle and Bone - At Home, On Your Own
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