The Benefits of Weight Training

Some people are cardio junkies and although there are benefits to this mode of exercise such as building endurance and stamina within the leg muscles...but it's not optimal for long term strength and power. 

Additionally, as muscles become stronger, your physical output becomes easier...it lowers blood pressure and cholesterol levels and is also a very good for your heart.  Weight training does not mean you are going to bulk up, those very muscular individuals you are thinking of work very hard and have a very strict diet and also do a ton of isolation exercises geared at giving them the output you see.  So don't worry about that.  With all that said, each time you work out, you tear your muscles when they heal they become tighter not looser or more bulky (again that bulk comes from their diets).  This actually makes you look leaner and well toned.

Here are some specific reasons to start weight training:

*  It increases metabolic rate (rate at which your body burns calories)
* Adds muscle and prevents muscle loss, which as I mentioned earlier has a host of benefits (especially for women)
* It increases bone density and bone strength (again a very good thing for post-menopausal women and women prone to osteoarthritis and osteoporosis)
* It offsets muscle loss that naturally occurs as we age

There are several other benefits, but those are just a few that are functionally important to some of us.

There are some terms that you may come across in magazines or hear frequently in the "workout/exercise circle".  This is what they mean....

Reps         - Short for repetitions of exercise
Set(s)        - A set is a group of repetitions
Super sets - A group of repetitions done without rest or any break in between.
Resistance - Resistance is sometimes called "load" - the amount of weight used to perform an exercise
Rest          - This is the amount of time you rest between sets

Form:

Simply put, bad form could lead to injury (in the long run).  Depending on the exercise, start with no weight, then progress to lifting lighter than what you can lift.  Some people go too heavy to start, (usually not warmed up properly) they loose proper form and this may subsequently lead to injury. 

* Eliminate unnecessary bouncing, swinging and the use of momentum (as much as possible) while lifting.
* Pick up and lower the weights in a (slow)controlled manner.
* Try not to avoid body parts or certain exercises because you think they are too difficult. Maybe you can start your workout with the exercises you don't like and then end with your favorites.

Useful information:

1. Want Muscle, Go Heavy – Heavy weights and low repetitions are ideal for muscle building. Be certain to use form without swinging or you can cause injury or eliminate the benefits of the exercise. The reps per set for strength and power 5-8.
2. Want to get Slim, Go Reps – The opposite of a muscle-building strategy, this one uses more repetitions with less weight. 12-20 reps per set is a good rule of thumb.
3. Want to get Strong, Use Your Entire Body/Body Weight – Exercises that focus on specific muscles won’t create as much all-round strength as body weight exercises. The bench press and your standard push up work almost the same muscles. But because a push up uses your entire body, it will work more stabilizer and other smaller muscles as well.
4. Core Work - Core exercises, work the abdominal, obliques and lower back muscles.  Weight training does require often times to have a stabilized core, but doing some core work on the side would definitely add to a well balanced program.

12-20 reps - Lighter weights/loads used for leaning out (getting slimmer) - typically 60 secs rest between sets
8-12 reps   - For muscle growth - typically 60-90 secs rest between sets
5-8 reps     - For strength and power development (typically heavy loads/weights) - typically 120 + secs rest between sets

Add a little weight to your life, it would do your body some good.  Don't forget to warm up and cool down and feed your muscles with some good, healthy, well prepared protein after you work out.  (In the form of a protein shake or my favorite post workout meal, boiled eggs and sweet potatoes...yummy)