Weight Lifting

Weight lifting/strength training is an important aspect of staying fit and active because it builds muscle strength. Some people don’t feel comfortable going to public gyms because all of the machines and weights can be intimidating, and they don’t know where to start or what to do. Today I am going to provide you with some information on the benefits of weight lifting, as well as some basic beginner lifts that you can try!
-Weight lifting is not just about building stronger muscles for vanity purposes, although there are definitely certain lifts that you can do to improve any “problem areas” that you may want to visually improve.
-Weight lifting can provide you with more energy, as well as release endorphins that trigger a positive feeling in the body.
-Weight lifting can also prevent bone loss, build new bone, and assist in weight control. Building new bone can significantly reduce the risk of osteoporosis, a condition that causes bones to lose strength and density, as you get older. Those who have osteoporosis are at a much higher risk of breaking/fracturing bones.
-The key to strength training is BALANCE. This means that you shouldn’t go to the gym and do the same 3 lifts each time.
-Some good basic lifts to try would be bench press, squats (by using a power rack or hold a dumbbell/free-weight near your chest), deadlift, bicep curls, calf raises, pullups, shoulder press
-The amount of weight you use for the above lifts depends on the number of repetitions you plan to do. The goal is that the last few reps should be pretty difficult, but not too difficult that you can’t lift it. If you only plan to do 6 reps, than the weight should be heavier than if you were doing 12 reps. After you have become comfortable with the current weight you are lifting, challenge yourself by increasing your weight amount slowly week by week.

**It’s important to remember that while weight lifting is a great way to exercise and build strength, it can also be dangerous if you are inexperienced, or do not have someone to spot you. If you’re a beginner and want to get into weight lifting, I recommend starting with a trainer to teach you the proper way to do various lifts so that you do not injure yourself, or at the very least, take someone with you who can spot you and lend a hand if you need it.
For more information on how to do some of the lifts that I listed in this post, visit https://www.active.com/fitness/articles/10-weightlifting-exercises-for-beginners.