If you want to look and feel strong, weight training isn’t just for bodybuilders. It can help anyone build strength and improve their quality of life. And you don’t need to go to a gym to get started; using free weights, resistance bands or other home fitness equipment can do the trick.
Weight lifting trains your muscles, but it also strengthens your bones. Studies show that weight training helps prevent bone loss and increase bone density, especially in post-menopausal women. It also may increase your metabolism, which can help you maintain a healthy weight.
When you lift heavier weights for fewer reps, you develop muscle endurance. This can make it easier to complete everyday activities, like carrying groceries or lifting a child. In addition, stronger muscles can increase your self-esteem and boost your confidence. And if you’re a beginner, you can start with a basic plan: lifting lighter weights for more reps and gradually increase the amount of weight you lift to build your strength.
It’s best to train with a trainer, coach or teacher who can teach you proper form and safety. They can also ensure that you are following a program that is right for your level of fitness. Beginners should start with bodyweight exercises, such as push-ups or sit-ups, and work up to a few sets of exercises that target one muscle group at a time (for example, a medicine ball squat works the core, legs and buttocks). Aim for 3 sets of 8-12 repetitions of each exercise. After the workout, cool down with light activity and static stretching.
As you progress, your program should include more sets and higher weights to build your strength. However, it’s important to be careful not to overtrain, which can lead to injury. It’s also a good idea to take your time and focus on proper form. Most injuries in weight training occur when people use momentum, and this can lead to over-stretching of the muscles, tendons and ligaments.
It also helps to train all the major muscle groups in each workout. For example, a good arm workout would include bicep and tricep exercises. This type of workout is more effective than focusing on only bicep or triceps.
Aim for three weight training workouts a week. A 2019 study found that the same results were achieved with weight training performed three times a week as with more frequent weight-training sessions.
To maintain progress, vary your resistance training program every six to eight weeks by changing the number of reps and sets, exercises and weights used. This will keep your body from adapting to the same routine and help you continue to make gains. Styrketräning