Do you incorporate weights into your workouts or do you think lifting is just for the hard core muscle types?
Do you worry that lifting too heavy will make you bulky?
Over the past couple of weeks I have talked about the cardiorespiratory side of your workout: burning calories by raising your heart rate. While cardio is important to any workout regime, it is by far not the only component of a well-balanced workout.
Strength or resistance training is very important aspect to a workout. This can be in the form of lifting weights or using your body weight for resistance.
Strength training will not turn you into the Incredible Hulk, nor will it bulk up the women into looking manly. Through resistance training you can actually train to a smaller, stronger you. Sounds like a great idea, doesn’t it?
There are many benefit to grab some heavier weights:
Lose body fat faster –
Have you heard the saying that muscle burns calories? It is no joke! As you build muscle, your body burns calories more efficiently and it is easier to control your weight. One thing to remember one pound of muscle is the same as one pound of fat. They both weigh a pound. When you replace fat with muscle, there may not be a difference in the overall amount that you weigh (on the scale) but you will realize a difference in your pant size with a smaller waistline.
Develop strong bones –
As we get older, our muscles decrease as does our bone density. With strength training we can increase our bone density and reduce the risk of osteoporosis.
Improve balance and coordination –
As your body gets stronger balance will improve. While balance and coordination is important at any age for all activities in our daily life, building strength and stamina will support us as we age and help maintain independence in our later years.
Manage chronic conditions –
Strength training can reduce the signs and symptoms of chronic pain and conditions. Through weight loss and building muscle around injured joints pain can be minimized or eliminated. It is always recommended to seek the guidance from your physician prior to starting any exercise routine.
If you’re not used to a weight-training routine, start small and work your way up. A common question I receive from clients: how do you know what you can lift or how much weight you should lift?
My rule of thumb is try to lift with ten repetitions: if you can easily lift ten times, without compromising your body form, chances are that weight is not heavy enough. The last two to three repetitions should be a challenge.
That being said, do not feel committed to repetitions of ten or twelve for every set of every workout. As your confidence level increases with weight training play around with the number of repetitions based on your goals: consider heavy weights for four to six reps, or a lighter weight for multiple repetitions. There are benefits to each whether you are looking to build overall strength or maximize endurance for the latter.
Don’t underestimate the benefits of using bodyweight in your resistance training. The lack of a gym membership or access to weights and equipment is not an excuse to ignore strength training. There are many exercises and variations of each exercise you can do without equipment from the comfort of your own home that will help build muscle including: pushups, squats, lunges, and plank to name only a small few.
What are you waiting for? Add strength training into your workouts and continue building a stronger, healthier body for years to come.
