The Benefits of Weight Lifting

Another great form of exercise is weight lifting – also called strength or resistance training. You may find the idea of lifting weights rather unappealing. Your mind may conjure up a picture of a well-oiled, muscle-bound hulk strutting around in a tank top flexing his pecs. You might wonder to yourself why anyone would want to work so hard to look like that.

Weight lifting is much more than a physique that resembles Mr. Universe. Research indicates that weight training offers benefits that aerobic workouts do not. Strength training dramatically increases muscle mass – something aerobic exercise just cannot accomplish. And the more muscle, the more your body uses up glucose and calories. Improved blood lipid levels are another weight-lifting benefit, along with decreased resting blood pressure, improved insulin activity, glucose tolerance, glycemic control, and improved muscle, bone and connective tissue strength.

As you get older, strength training plays a key role in preventing injury, reducing the risk of developing heart disease, and improving balance, bone density and muscle mass. In fact, the American College of Sports Medicine and the American Heart Association feel so strongly about the benefits of weight lifting for older adults that they have issued specific guidelines for this group.

The ACSM and AHA suggest that all healthy adults age 65 and older participate in resistance exercises on two or more non-consecutive days every week. The exercises should consist of eight to 10 repetitions for each of the major muscle groups, including biceps, triceps, quadriceps and hamstrings.

Fortunately, you don’t have to look like “The Hulk” to enjoy the benefits of weight lifting. We are suggesting a routine that will shape and tone your body. By following a simple routine, you will see results in two to three months.

One of the true benefits of adding muscle to your frame is that for every pound of muscle you gain, your body will burn 50 calories a day maintaining that muscle. If you gain five pounds of muscle, you will burn an additional 250 calories a day.

You will want to work towards a 20-minute session that utilizes all major muscle groups with the heaviest weights you can handle. Utilizing lighter weights and frequent repetitions will give you endurance. By using heavy weights you are building muscle and burning fat.

Just like breaking up the aerobic exercises into three 10-minute sessions, you can lift weights throughout the day. Keep weights near your desk or next to the couch. During television commercials get off the couch and lift the weights, or while at work set an alarm to go off every three hours or so, take a break and lift the weights.

The grocery store is another place to get in some weight lifting. Take those milk jugs and so some quick bicep curls while walking back to the shopping cart.

Don’t feel that you have to get everything on your first trip. Set out your goals and as you achieve each level go back and get what you need. The key is to not feel overwhelmed; you can keep focused on the ultimate goal – moving forward.

• Proper warm up and cool down, such as 5 to 10 minutes of pedaling on a stationary bike or walking briskly to warm up; slow stretching of all the major muscle groups to cool down
• Appropriate footwear
• Plenty of water available
• Lift weights twice a week, non-consecutive days
• 8 to 12 repetitions
• 8 to 10 exercises targeting major muscle groups

Helpful Hints

• Get together with friends and make it a competition as to who lifts the most. Find out the weight of a motorcycle and see who can reach the goal first.
• You might want to consider hiring a trainer when you first begin to make sure you are following proper techniques and have established an adequate workout program.
• Consider changing your routine every three to four weeks to keep from getting bored.

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