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Advantages of strength training
How do I get started?
How many calories can I burn?
What gear do I need?
For faster results, add strength training to your work out. Lifting weights using weight machines or other strength training methods, helps burn excess fat and firm muscles. Some experts believe training with weights or other forms of resistance training that force you to work against gravity, such as walking up hills or stairs, can help you counter the effects of aging.
Advantages of strength training
In addition to helping you to look and perform your best, strength training has the added benefit of strengthening bones, as well as muscles, to help prevent osteoporosis. What's more, strong is powerful. Strength training can give you a sense of competency you didn't have before as you zip through daily tasks, such as carrying groceries or pushing a lawn mower, which may have been difficult for you before. Finally, although strength training is not aerobic, it will help increase the strength of your heart and will boost your metabolism, which helps you to shed excess fat.
How do I get started?
Start low and slow when you begin strength training. Begin with very light weights. Strength comes with time and practice, and by starting out with too much weight too soon, or increasing weights too fast, you may end up with injuries or other problems that prevent you from exercising at all.
Besides taking care with the amount of weight you lift, the form you use to lift it is critically important. The way you lift a weight is more important than the amount of weight you are lifting. Only by lifting slowly with proper form will you be sure to exercise the proper muscles in the correct way.
Strength training attempts to isolate specific muscle groups in various parts of your body, such as your shoulders, chest, arms, back, legs and stomach - ideally working them one at a time. A variety of exercises are available for each muscle group. Although there are some benefits to working out one day per week, most experts recommend that you establish a routine that works all of the different muscle groups at least two times during the course of a week. Change your strength training routine periodically by trying new exercises that will work the muscles in a slightly different way.
To begin, it's best to follow a routine developed by a qualified training expert. This does not mean you have to sign up with a personal trainer or join an expensive gym, although it may help to have a qualified expert demonstrate technique and form. If you can't afford to do that, take a simple trip to the library to take out a few instructional books with sample workout routines. Many are geared toward the special needs of women, while others are geared toward men. Many Web sites and book also are available to help you get started with your strength training program.
A few general rules of thumb about strength training:
- As with any exercise, a warm-up and proper stretching routine will help prevent injury. Walking in place, stepping or jumping rope for a few minutes will help get your muscles geared up for action.
- Go slow and start low. Start out light and lift the weights slowly in a controlled manner.
- Try exercising larger muscles groups before smaller ones to achieve maximum benefits.
- Use the same amount of weight in your left and right hands. Even if one side of your body seems to be stronger. Be consistent in the amount of weights you use.
- Don't over-train. Take one or two days off before exercising the same muscle group a second time.
- Follow your trainer or workout-routine instructions about the number of times (repetitions) to lift each weight and how many sets of each exercise to do.
- Breathe out as you lift the weight.
- Stretch when you're done with your workout to help avoid stiffness and soreness.
How many calories can I burn?
The amount of calories burned during any physical activity will depend on the duration and intensity of the workout. Generally speaking, a 160-pound person will burn around 400 calories during a 45-minute weight training session.
What gear do I need?
If you want to work hard to become toned, shapely and strong, you may want to consider joining a gym to use weight training equipment. Or you can purchase some on your own. Start out by buying light dumbbells. These weights are usually sold in 3-, 5-, 8-, 10-, 15- and 20-pound increments. Or try plastic milk jugs filled with sand or elastic resistance bands.
Depending on what routine you follow, you may also need a barbell with weighted plates. Many strength training routines also require the use of a bench, but some can be performed while standing or while sitting on a chair. If you do buy a bench, some can be used in a flat position as well as in an inclining position. You'll find that having that double option will come in handy as you progress in your skills. Keep water close at hand, and drink frequently.
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This article was reviewed and updated June 2007.
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