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The Benefits of Weight Training & The Answer to your Questions

Posted Dec 20 2009 8:13am
I have had several of you ask for a post on the benefits of weight training and why you should start a weight training routine...there are several reasons...so get started today!

Weight training has a number of benefits, which include reducing stress and improving your energy level. You may want to consult with your doctor before starting a weight training program, especially if you have medical problems, past injuries or have not been physically active for over a year, If you have concerns, you can also hire a personal trainer to design a safe training program for you.

Increases Strength     

Weight training increases your muscle strength. Your muscles become more efficient and stronger as a result of the stress placed on them when lifting weight. Weight training also helps prevent muscle atrophy as you become older.

Prevents Injuries

When you have strong muscles, you have better control, balance and coordination to perform everyday activities. Strong muscles protect your joints from injury.

Helps Control your Weight

Weight training helps control your weight by raising your resting metabolic rate, which means you burn more calories throughtout the day. The more muscles you have, the higher your resting metabolic rate.

Improves Sports Performance

Stonger muscles allow you to move better and can improve your performance in sports, such as swimming, tennis, and basketball.

Improves Appearance

By enhanceing the tone and shape of your muscles, weight training can help you look better as well as improve your posture.

Strengthens Bones

Weight training is a weight bearing exercise that places stress on your bones, and when bones are stressed, they become stronger. Building strong bones helps prevent osteoporosis, which is a disease where bones become brittle.


Q. You ask...will weight training make me too big?

A. This is a common misconception, especially among women. In reality, you need to lift very heavy weight for many years before you would gain a significant amount of muscle mass. Women do not have as much testosterone in their bodies as men, which is one of the main hormones that allows you to gain muscle mass.

Q. Weight training takes a long time?

A. To get a good workout, you do not need to spend a few hours every day in the gym. You can achieve results by exercising 30 to 45 minutes a day, 3 to 4 times a week. If you are training for more than 2 hours, you are either working out inefficiently or talking too much while resting between sets.

Q. One Weight training routine can work for everyone?

A. A single weight training program that works for everyone does not exist. Your weight training routine should be specifically designed to meet your needs and goals. Be careful not to be persuaded into following a program that your friend swears by or that you read in a magazine. After developing your weight training routine, you can make modifications to adjust the program to meet your changing needs and schedule.

Q. Can weight training reduce fat in a specific area of my body?

A. This misconception is referred to as spot reducing, in reality, weight training cannont reduce fat in a specific area of your body. When you work specific muscle groups, you are simply toning the muscles underneath the fat. The natural and only way to lose fat is through a combination of proper diet, exercise and weight training.

Q. Can Weight training help me lose weight?

A. Weight training increases your metabolism which in turn helps you burn more calories. You will find that weight training is an important element of many weight loss programs. People who try to lose weight by diet alone are actually losing muscle in addition to fat. Weight training helps you lose weight while keeping your muscles strong and well-toned...noone wants saggy skin...right on!

Q. Is stretching considered a good warm up before weight training?

A. Stretching does not provide a proper warm-up before weight training. To properly warm up, you should perform at least 5 minutes of cardiovascular exercise to help slowly increase your heart rate and blood flow. You can stretch after your warm-up, after each set or at the end of your workout.

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