The benefits of weight training have been greatly underestimated until now. The results of overall health improvement, metabolism and body toning are tremendous. You will always hear that cardio is the way to lose weight and yes it has tremendous benefits however good workout programs can incorporate strength and cardio fitness. More and more people are becoming aware of the benefits and finding their way into fitness centers lining up waiting for exercise machines. Lifting weights is no longer a bodybuilder’s hobby. Men, women and young adults alike lift weights and realize the advantages.

The major benefits of a strength program include looking trimmer and more youthful as one ages; increased metabolism and weight management; reduced stress and depression; prevention of the onset of diseases such as arthritis, osteoporosis, diabetes, hypertension and high cholesterol. A good weight training program can have your body burning up calories many hours later as it repairs muscle tissue from muscle building workouts. We say muscle building as a phrase but many just want to be better shape so fitness workouts with weights is a fantastic way to accomplish both objectives.

Many people have the notion that lifting weight is only for athletes or people who want to look good at the beach. But, what about the person who would like to pick up a 25 pound bag of dog food or the grandparent who would like to be able to carry his or her grandchild? With our sedentary lifestyle and especially as we become older it’s important to look for way to be active because muscles need to be used on a regular basis to work properly. When we are not active then carrying a bag of dog food can be an obstacle or challenge depending on your fitness level.

One of the greatest myths of weight training is the fear of bulking up or developing large, masculine-looking muscles. Muscles don’t just happen. It’s incredibly difficult for men who want to develop large muscles to do so, let alone for women who have 1/10th the testosterone of a man. If, by exercising hard, a woman develops some muscle size, it will be minimal and will improve her figure. To clarify this further a competitive athlete has a workout routine vastly different than a bodybuilder so someone who joins a fitness club to get into shape will have a something different again and more suited to their ability. Your level of testosterone, body/muscle type and hard work at the gym is the only way muscle can be increased.

Weight training isn’t only about the results that you can see in the mirror. Muscles support the skeleton, protect internal organs, move the body, help to maintain balance and help control metabolism. The stronger the muscles the better the body performs. Strength is important for the body from aesthetics to function. Resistance training is really about training hard, building strength and enhancing the body’s structural integrity.

The key to getting stronger is intensity and quality, not quantity. This is where a new person joining a health club needs to spend time with a personal training either one on one or in a group class learning the fundamentals of how to perform each exercise properly. They have basic workout programs to start with so your next step is to learn these exercises in order to prevent injury. If you have any discomfort from some of the exercise movements then ask your trainer for advice. They may see something your not doing right or introduce some other fitness movement into the program. The idea is to break down the muscle fibers so they can rebuild. When muscle rebuilds, it becomes stronger and firmer. Rest the muscles for 24 – 48 hours after a workout is important for the rebuilding process. Eating protein within one hour after working out is the building block to muscle repair.

Too many people stay stuck at a lower resistance when they could be lifting heavier weight and enjoying more benefits. Being new to weight and strength training you maybe be unwilling to push yourself by increasing the amount of resistance but the only way to increase your strength is by lifter heavier weights. On an intensity scale of one to ten, a beginner should be at a five. A seasoned weight trainer should be able to reach an eight and sometimes a ten. A ten is to failure. You won’t reach failure on every workout, but you should try to be comfortable to eventually get to a level ten. Don’t compromise form.

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