Weight Training

The basics of weight training Building and maintaining muscle is necessary for all of us, especially as we age. And the earlier we start, the better. According to the American Council on Exercise, most adults lose nearly a half pound of muscle per year starting around age 30, mostly because they aren’t as active as they were when they were younger. Losing muscle at the same time that metabolism starts to slow down is a recipe for weight gain and the health issues that can accompany it. Building stronger muscles isn’t just about vanity, either. According to the Mayo Clinic, strength training not only helps with weight control, but also stops bone loss and can even build new bone. This can reduce the risk of fractures from osteoporosis. It also improves balance and boosts energy levels. A significant amount of evidence exists to support the overall health benefits of strength training. And there’s been some quite convincing research on the subject recently: A study published in Cancer Epidemiology Biomarkers and Preventionsuggested that the more muscle men have, the lower their risk of death from cancer. A studyTrusted Source published in BMJsuggested that weight training can improve long-term balance in older adults. A 2017 study in the Journal of EndocrinologyTrusted Source suggested that having muscle can improve insulin sensitivity and glucose tolerance. How much weight is best? The amount of weight you use depends on how many repetitions you’re aiming for. You want to lift enough weight so that the last repetition is really tough and you feel like you couldn’t do one more. Naturally, you’ll need to use a heavier dumbbell for 6 repetitions than you will for 12, even though you’re doing the same exercise. Never lift so much weight that it causes pain. You are better off lifting too little than too much as your body gets used to weight training. Also, unless you are working out with a spotter, use machines with safety stops in place to prevent injury. Which exercises are best? The best exercises depend on your goals and how much time you have. You can do one exercise per body part or you can do six. You can do exercises that focus on one muscle group or exercises that work several at the same time. The key is balance. It doesn’t look too good to have a huge chest and a weak back, and it’s also not healthy. When you work on one muscle, make sure you also schedule time to work on the opposing muscle. All muscles are broken into pairs consisting of an extensor muscle and a flexor muscle. These muscles complement each other and work in opposition to one another, flexing while the other is extending and vice versa. Some muscle pairs relevant to weight training are: Muscles Part of the body Pectorals/latissimus dorsi Chest/back Anterior deltoids/posterior deltoids Front of the shoulder/back of the shoulder Trapezius/deltoids Upper back/shoulder Abdominus rectus/spinal erectors Abdomen/lower back Left and right external obliques Left side of abdomen/right side of abdomen Quadriceps/hamstrings Front of thigh/back of thigh Tibialis anterior/gastrocnemius Shin/calf Biceps/triceps Top of upper arm/underside of upper arm Beginner’s workout Here’s a workout designed for novices. All it takes is at least two half-hour sessions each week. For each of the following exercises: Start with one set of 8 to 12 repetitions (reps) for the first four weeks. When choosing weight, remember that the last 2 or 3 reps should be very difficult. Increase to 12 to 15 reps for the next four weeks. When performing 15 reps becomes easy, add a second set of reps (doing the same number of reps per set) or use a heavier weight. Be sure to take deep breaths while you are doing these exercises. Always exhale during the exertion part (the “lifting” phase) of the move. Dumbbell chest fly (targets chest)