1. Pumping Iron Has Its Perks
Probably the most attractive benefit to weight lifting is the fact that as you gain muscle mass, your metabolism increases. A higher metabolism means you burn more fat overall, even when resting. Some other benefits to weight lifting include increased strength and endurance, relief from depression and anxiety, and a lower risk for sports-related injuries. Women can strength train, too. Contrary to popular belief, women don't bulk up like men do. They simply lack the testosterone to do so. If you see a woman built like a man, you can rest assured that she's gone through some extreme measures to bulk up.
2. Proper Form Helps Ensure Safety
Take the extra time to learn proper form for all of the exercises you're doing. Proper form, posture, breathing and technique not only help you avoid serious injury, but also enhance your workout. You might be surprised at how different an exercise can feel by changing one tiny thing about the way you are performing it. In general, you want to protect your back by keeping your core tight and your spine in a neutral position. Your movements should be smooth and controlled, not fast and jerky. Lifting heavy weights is fine, so long as you're able to maintain proper form throughout the motion.
3. Fuel Up First
You won't get far in your weight lifting journey unless you take excellent care of your body around the clock. Start by getting enough sleep. Fuel your growing muscles by eating a diet rich in protein, unsaturated fats and complex carbs. Take a multivitamin every day to ensure your body gets all of the nutrition it needs. Most importantly, stay well hydrated. Drink at least 64 ounces of water a day--more on days you sweat more than usual.
4. Weight Machines vs. Free Weights
Weight machines help you build up your basic strength as you learn proper form. You don't need a spotter for most exercises done on machines. Free weights isolate the muscles that they're working and force you to focus on controlled movement and balance. Exercises done with free weights more closely resemble daily activities, making them a more functional exercise. In reality, neither one is truly better than the other. Both kinds of weights should be included in your strength training program for the best results.
5. Give Your Muscles a Time Out
Rest your muscles for at least 48 hours before lifting again. You can lift upper body one day and legs the next day. As you rest, your muscle tissue repairs, getting stronger in the process. This delayed onset muscle soreness typically occurs 48 to 72 hours after your workout. If you are feeling especially stiff, try to do some light activity to get your blood flowing. Don't lift again until the soreness subsides. The rest period is crucial to gain muscle and strength.
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