Weight training has a lot of benefits. There are pros and cons to anything we do but weight training can be detrimental to your body if done improperly. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts. Weight training, if practiced properly, can prevent bone loss as we age, promotes fat-free body mass with decreasing sarcopenia (loss of muscle mass due to aging), increases the strength of connective tissue, muscle, and tendons, and it improves quality of life.
To get started, remember to begin small. It is highly recommended to have a trainer teach you proper form. Form should never be sacrificed for heavy weights. Starting slowly will decrease your chance of injury and soreness. The use of the correct weight amount is also very important. Lifting too much weight will increase your chance of injury. Some don’ts to weight lifting are: don’t skip your warm-up, don’t rush, don’t overdo it, don’t ignore pain, and don’t forget your shoes.
Beginners should focus on the three major lifts Squats, dead lifts, and bench press. This should be a foundation for everyone. Too many people throw these exercises out since they require them to work harder. These compound movements should be accomplished early in the workout.
We also shouldn’t just focus on weights. Cardio is important and targets our cardiovascular system. The benefits to cardio are improved heart health, increased metabolism, improved hormonal profile, improved recovery ability, and management of diabetes. These are just some of the benefits to cardio. Also remember to keep your body moving, cardio doesn’t have to be boring. Take a walk, ride a bike, run a trail, swim in the ocean, or climb the stairs. Think outside the box to make your workouts suit you.
Can you be healthy by just lifting weights?