•  Getting Started •  How to Choose a Gym •  How to Choose a Trainer •  Osteoporosis

There are a lot of good reasons, especially if you're a woman. Between the ages of 35 and 40, most women start losing bone mass, which can result in osteoporosis , the "brittle bone" disease. Weight training can help prevent that loss, or even reverse it. It also has more immediate benefits. Lifting weights can improve your balance and range of movement, help prevent exercise-related injuries, and help you lose weight and keep it off. After the first several months of training, you can also expect to see a 20 to 40 percent increase in your muscle strength, which translates into a lot less huffing and puffing when you carry the groceries, mow the lawn, or play sports.

A good routine takes about 30 minutes, working all your muscle groups for a few minutes apiece. Begin with a 5- to 10-minute warm-up activity, such as walking, jogging, or cycling; that gets the blood pumping to both your upper and lower body. Do a few light stretches as well.

The main portion of the workout is a series of exercises called repetitions. These exercises may vary depending on your strength and lifting power, but a good workout will include all ten of your body's major muscle groups:

•abdominals

•back

•biceps

•butt

•calves

•chest

•hamstrings

•quadriceps

•shoulders

•triceps

Either one is fine -- or try both. Weight machines position your body specifically to work one muscle or muscle group. Machines are considered the most foolproof method for beginners, almost guaranteeing that you use the correct form, which helps prevent injuries.

Free weights are hand-held weights such as barbells and dumbbells. They allow you a greater variety of exercises and -- when you learn to do them right -- can give you an even better workout than machines. If you think about it, a machine keeps the weight in balance, while it's up to you to stabilize a barbell while you're lifting it. That means you use more muscles and get a more thorough workout. A good weight-lifting plan will usually incorporate both weight machines and free weights.

It depends on your goals, but the key word for a safe and beneficial weight-training program is moderation. The most common mistake that beginners make is trying to lift too much too soon.

Beginners should start by lifting less weight for 10 to 15 repetitions, then progress to lifting more weight for 8 to 12 reps. Don't hold the weight aloft for more than a few seconds. A good rule of thumb is to hold the weight in position for two counts, then slowly lower it for three to four counts. For most exercises, exhale when you lift, and inhale while you lower the weight. Generally, you'll want to do three sets of repetitions for each muscle group.

When lifting, always bend from your knees. Move in slow, controlled movements; bouncing or jerking can hurt you. So can going too fast or trying to hold a weight too long. Rest in between sets, or if you've been working your chest muscles, do a leg exercise while your pectorals get a break. In general, you should exercise to the point of fatigue but not pain. If you notice any swelling or inflammation in your muscles or joints after lifting, ease up.

Work larger muscle groups, such as the back and chest, before moving on to smaller groups such as biceps. Smaller groups support larger ones and will fatigue earlier if they are exercised first, not giving the larger groups an effective workout. For the same reason, it's smarter to work muscle groups first before performing any muscle-isolating exercises (do leg presses before you do specific hamstring exercises).

Plan to lift two or three times a week, giving your muscles at least 48 hours rest between workouts. Don't work the same set of muscles on consecutive days; your body needs time to rebuild between weight-lifting sessions. For the most complete workout, you should run, walk, or swim on days you don't lift.

If you're new at weight training, it's a good idea to hire a trainer for at least one or two sessions. Rates vary between $25 and $100 per hour, but the money is worth it. A one-time investment gives you access to a professionally recommended, safe, and effective lifting program.

Look for a trainer who is certified through an agency such as the American Council on Exercise or the American College of Sports Medicine. Make sure you and the trainer are compatible and that he or she has experience working with any special needs you have. If you decide not to hire a trainer, you may want to invest in a good instructional video or book that can illustrate lifting techniques for you. One good bet: Body Shaping With Free Weights: Easy Routines for Your Home Workout by Stephenie Karony and Anthony L. Ranken.

It's unlikely. Women can't produce the testosterone necessary for that kind of bulk, and men have to work out for hours every day to get a body like Arnold Schwarzenegger's. How much muscle you build, and where, is largely a matter of genetics and body type. If you have concerns about how weight training will change your body's shape, consult a trainer about which weight-lifting exercises will best meet your goals.

Further Resources

The President's Council on Physical Fitness and Sports

http://www.fitness.gov/

References

First published September 3, 1998
Last updated November 6, 2008
Copyright © 1998 Consumer Health Interactive

Or Find More On:

Back to top of page