Exercise is commonly used to improve fitness level, achieve weight loss goals or improve physical performance. One of the many types of exercise is weight lifting -- a form of strength training that is designed to increase lean muscle mass. Starting a weight-lifting program for beginners can be difficult and requires several considerations to minimize the potential for injuries while maximizing results. Despite the numerous benefits from weight lifting, there are also various health risks. Always consult a doctor before lifting weights.
Types
Lifting weights can be performed using different types of resistance while executing various exercises. Free weights include dumbbells, barbells and kettlebells and can be controlled throughout the exercise range of motion. Machines used for weight lifting, however, provide a controlled movement throughout the range of motion. Two types of exercises include single-joint movements such as the biceps curl or compound movements such as the bench press.
Time Frame
As a general rule, the Department of Health and Human Services recommends lifting weights at least two times per week for at least 30 minutes. Start with a weight-lifting program that allows at least one rest day between workouts. As you improve your strength and form with the exercises, you can increase the intensity of the workouts and increase the number of days per week from two to four.
Features
Begin every weight-lifting workout with a five- to 10-minute warm-up and finish with a cool-down. Warm-ups -- designed to prepare the body for the workout -- can consist of light cardio such as running or biking along with warm-up sets on the exercises to be performed during the workout. Cool-downs are designed to return the body to a resting state and can include a series of flexibility exercises such as stretches.
Benefits
According to the Mayo Clinic, physical activity and weight lifting have several health benefits. Along with helping to prevent chronic health problems, regular weight lifting can promote weight loss and improve sleep. By stimulating various brain chemicals during the workout, you can improve mood and prevent depression. Chronic diseases such as high blood pressure are decreased. Burning excess calories during the workout can help manage body weight.
Considerations
Before you start your weight-lifting program, consult your doctor to be sure it's appropriate for you. A certified fitness trainer can help determine fitness goals and the exercises that should be performed to reach those goals. Always use proper form on every exercise and don't sacrifice proper form for more weight. Monitor your weight-lifting workout and make small adjustments, such as increasing reps or adding another type of lift, every four to six weeks to promote continued results.
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