Weightlifting, also known as strength training, can be an effective part of a weight-loss plan. Increasing lean muscle mass helps you burn more calories, which can help you meet your weight-loss goals faster. According to MaycClinic.com, the more toned your muscles are, the more manageable your weight becomes.
Benefits
In addition to helping you lose weight, weightlifting can help you lower your chances of injury and improve your bone density. Strength training can also help improve your balance and endurance, which means you'll have more energy throughout the day. Strength training can also help fight the symptoms of health issues that may lead to overeating such as depression.
Frequency
Fortunately, you can get a lot of benefit from weightlifting without a lot of effort. MayoClinic.com suggests you incorporate two or three strength-training sessions into your routine every week -- workouts need last only 20 to 30 minutes.
Options
Weightlifting can be done at a gym, at home or even while traveling. You can use the resistance of your own body in exercises such as crunches, squats or push-ups to build muscle; you can also use exercise bands or resistance tubing. Equipment includes free weights like barbells and dumbbells, kettlebells and weight machines.
Considerations
Know your limits when you're lifting weight. MayoClinic.com recommends you begin with a weight limit you are comfortable with for 12 to 15 repetitions; in fact, the website reports one set of 12 reps can improve your strength as well as three sets of the same exercise. As your strength increases, gradually add weight. Use proper form and technique when lifting weights. You may want to meet with a fitness instructor or personal trainer to learn the basics.
Warning
Muscles need rest to recover and build. Don't work the same muscle groups two days in a row. Warm up with some cardio exercise to avoid muscle injury -- walking, jogging or jumping rope. Keep a controlled, steady pace while lifting weights.
Member Comments