‘Do you even lift?’ is a phrase tossed around in weight-lifting circles to mock someone’s strength and question their dedication to scoring gains. But on a more serious note, it’s a question we should all be asking ourselves. Here’s why…
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The many benefits of weight training
Improves cardiovascular health and helps you manage chronic conditions
It can lower blood pressure and improve your cholesterol reading, which contributes to better heart health. Weight training can also help manage and reduce symptoms of conditions like diabetes and arthritis by improving blood sugar control and reducing inflammation.
Builds strength and muscle
Muscle mass naturally decreases as we age. Weight training helps to build muscles and increase our overall strength. This will help us to better tackle daily activities.
Protects bones
It increases bone mineral density, which helps to reduce the risk of osteoporosis and fractures. This is particularly vital during and after menopause.
Boosts metabolism and helps manage weight
By building more muscle mass, you will have a higher resting metabolic rate. This means your body can burn more calories, helping you lose weight and manage your weight better.
Lifts mood and confidence
When we work out, our brain is stimulated to release endorphins, which lifts our spirits and increases our self-confidence – placing anxiety on the back burner.
Improves balance and coordination
When our muscles are strong, our balance is better – which is important as we get older, as improved balance means less risk of falls and other accidents that could lead to serious injuries.
Increases energy and improves sleep
Weight training can boost your energy levels, helping you fight fatigue and sleep better at night.
Where to start with weight training?
Consult a professional
Book a consultation with a trainer at your local gym or a personal trainer who does call-outs to ensure you learn the correct techniques to gain the most from your workout and target areas where training is most needed – and, of course, to avoid any nasty injuries. You should also chat to them about any existing health conditions or injuries you may have.
Visit your doctor
It is advisable to see your doctor before starting your new fitness programme, especially if you have existing health conditions. Once you have the all-clear, it’s time to hit the gym or get the necessary equipment you need at home – your trainer will advise you.
Start slow and stay consistent
When starting out, focus on mastering proper form before adding heavy weights to avoid injury. Try to do 2–3 shorter training sessions per week, rather than overdoing it. Small, incremental improvements over a period of time will yield the best results. Remember, consistency is key if you want to reap the long-term gains.
Train smart
Do exercises that work multiple muscle groups, such as squats, deadlifts, bench presses, and shoulder presses. These save time and are effective for building strength and muscle. Your trainer will guide you on your journey.
Schedule rest days
Give your muscles a chance to rest and repair by walking or cycling in between your training days.
Nutrition and sleep
A healthy, balanced diet and getting adequate sleep are crucial for recovery and muscle repair.
Set attainable goals and avoid comparisons
Set realistic goals and track your progress as you go. This helps keep you motivated when you see the positive results and puts you back on track when it’s needed. Most importantly, do not compare yourself to others – focus on your goals, achievements and, ultimately, the improvements in your health.
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Featured image: Unsplash
