The basics of weight training:
All of us need to maintain and increase our muscle mass, especially as we get older. The earlier we begin, the better.
According to the American Council on Activity, most adults lose nearly a pound of muscle a year starting in their 30s, mostly because they aren’t as active as they were when they were younger. Losing muscle mass at the same time your metabolism starts to slow is a recipe for weight gain and the health problems that can accompany it.
Building stronger muscles isn’t just a matter of vanity, either. According to the Mayo Clinic, strength training not only helps you control weight, but it also stops bone loss and can even build new bone.
This can lessen the chance of osteoporosis-related fractures. It also raises energy levels and enhances balance.
Strength training has been shown to have a number of positive effects on general health. And there has been some pretty convincing research on the topic recently:
A study published in Cancer Epidemiology Biomarkers and Prevention shows that the more muscle men have, the lower the risk of dying from cancer.
A study published in BMJ that weight training can improve long-term balance in older adults.
According to a 2017 study published in the Journal of Endocrinology, having muscle may enhance glucose tolerance and insulin sensitivity.
What is the best weight?
The amount of weight you use depends on how many repetitions you intend. You want to lift enough weight so that the last rep is really hard and you feel like you can’t do another one. Of course, you’ll need to use a heavier dumbbell for 6 reps than 12, even if you’re doing the same exercise.
Avoid lifting weights to the point of pain. Until your body adjusts to weight training, it is preferable to lift too little rather than too much. Also, unless you train with a spotter, use machines with safety stops to avoid injury.
Which exercises are best?
The ideal workouts vary depending on your objectives and available time. You can perform six exercises, one for each body part. Exercises that target a single muscle group or multiple at once can be performed.
The key is balance. It’s not good to have a huge chest and a weak back, and it’s not healthy either. When working one muscle, be sure to also schedule time to work the opposite muscle.
Every muscle is paired, with each pair having a flexor and an extensor muscle. These muscles complement each other and work in opposition to each other, flexing while the other extends and vice versa.
Training for beginners:
Here’s a workout designed for beginners. At least two half-hour sessions each week are enough.
For each of the following exercises:
Start with a set of 8 to 12 reps (reps) for the first four weeks. When choosing your weight, remember that the last 2 or 3 repetitions should be very hard.
Increase to 12 to 15 repetitions for the next four weeks.
When doing 15 reps becomes easy, add a second set of reps (doing the same number of reps per set) or use a heavier weight.
Make sure you take deep breaths while doing these exercises. Always exhale during the effort portion (the “lifting” phase) of the movement.
Dumbbell chest fly (aim for the chest):
With support beneath your head, shoulders, and upper back, lie on your back.
Hold a dumbbell in each hand. (Start with 2- to 5-pound dumbbells.)
Push your arms up until your elbows are almost fully extended, with your palms facing each other. The weights should be directly above your shoulders.
Inhale and slowly lower your arms to the side, keeping your elbows slightly bent.
Once your elbows are just below your shoulders, keep lowering your arms.
Pause, exhale and slowly close your arms to the starting position.
Overhead dumbbell triceps extension (targets triceps):
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand with your arms extended above your head. (Start with 2- to 5-pound dumbbells.)
Without moving your elbows, slowly lower the right dumbbell behind your neck, pause, and then raise it to the starting position.
Repeat with your left hand.
Dumbbell shoulder press (targets shoulders):
Sit in a chair with back support and place your feet on the floor.
Hold a dumbbell in each hand. (Start with 2- to 5-pound dumbbells.)
Bend your arms so the weights rest lightly on your shoulders, with your palms facing forward.
Raise the weights until your arms are straight, then take a moment to slowly lower yourself back to the beginning position.
Single leg squat (targets glutes, quads and calves):
Place your feet shoulder-width apart and raise your arms to shoulder height while standing.
Raise your right leg in front of you and slowly squat down, stopping when you feel yourself losing balance. (If you need help balancing, brace yourself by placing one hand on a wall.)
Contract your leg and buttock muscles to bring yourself back to the starting position.
Complete reps, switch legs and repeat.
Safe and effective strength training:
For years, people follow the same routine in the same order. Although mastering your program might feel comforting, the issue is that as your muscles adapt, they grow bored, and so do you.
Every six to eight weeks, adjust your workout. Modify variables such as the quantity of sets and repetitions, rest intervals, angles, order, and kind of apparatus. Additionally, bear in mind the following advice for a more secure and productive workout.
Never skip the warm-up:
It’s tempting to go straight from the locker room to the bench, but you’ll be able to lift more if you warm up your muscles with five minutes of aerobic exercise. Also, go easy on the first set of each strength training exercise.
Don’t let momentum do the work:
When you lift weights too quickly, you develop momentum, which can make the exercise too easy on your muscles. People are especially relaxed in the return phase of a lift: they often slowly lift the dumbbells and then drop them to the floor.
To avoid this, take at least two seconds to lift, pause for a second or two at the top of the movement, and take two full seconds to return the weight to the starting position.
Do not hold your breath:
People often forget to breathe when lifting weights. You need as much oxygen as possible while lifting. Holding your breath or taking too shallow breaths can increase your blood pressure and reduce your energy. Breathe through your mouth instead of your nose.
For most exercises, exhale as you lift or press the weight and inhale as you lower it. For exercises that expand the chest cavity (like the upright or seated row), it’s more natural to inhale as you lift and exhale as you release.
Mix it:
To continue making gains, you need to vary your routine every six to eight weeks. For example, increase the amount of weight you lift (increase it by no more than 10% at a time), increase the number of repetitions, and reduce the rest time between sets.
How many repetitions are enough? You should lift enough weight to make the last two or three repetitions very challenging. For most people the weight is between 12 and 15 pounds.
With a good strength training routine, you could see results in just a few weeks. Continue the effort and the result will be more defined muscles, better balance and better overall health.