Guide To Building Your Own Weightlifting Program

Weightlifting is an effective way to increase your overall fitness. When you build your own program, you can customize your exercise plan to your particular needs and schedule. In this way, you can overcome some of the barriers to exercising such as boredom or muscle strain. According to the U. S. Department of Labor, only 16 percent of the U.S. population engages in regular exercise. Of those who exercise, weightlifting was the second most popular activity, second only to walking.

Benefits

Weightlifting offers several health benefits and is an essential component of a fitness program, explains the University of Maryland Medical Center. Weightlifting builds muscle mass, making it an effective way to slow age-related muscle loss. Your increased strength can help you with everyday activities from bringing groceries in from the car to landscaping in your garden. It can also help you relieve the symptoms of back pain and arthritis, according to the Centers for Disease Control and Prevention.

Goals

To build your own weightlifting program, first consider your fitness goals. Contrary to popular belief, weightlifting will not cause women to bulk up. Rather it will add form and definition to your body. Consider how much time you can devote to your strength training and how it fits into your schedule. Ideally, your program will include at least two days of weightlifting, with a rest period in between, advises the Mayo Clinic.

Where to Work Out

Weightlifting at home offers the convenience of working in a strength training session when it is convenient for you. All you need is the space for some weights or an exercise machine. Some people prefer the atmosphere and energy within a gym. The International Health, Racquet and Sportsclub Association estimates that over 41 million Americans belonged to health clubs in 2007.

Time Frame

You can approach your weightlifting program in one of two ways. First, if you can exercise most days of the week, you can alternate between an upper body and a lower body workout. The advantage of this method is that exercise becomes a daily habit. Second, you can do total body workouts two to three times a week. This is a good option if you have a limited amount of time to devote to your weightlifting program.

Exercising

Your weightlifting program will include exercises to target all the muscle groups in your body, working from the major groups to the smaller muscles. According to the Mayo Clinic, one set of 12 repetitions is just as effective as multiple sets. The key lies in the weight. The goal of each exercise is to fatigue the muscle within the 12 reps. You will continue to add weight as your body gains strength so that you can continue to enjoy the benefits of weightlifting at your own pace.