Many people don’t know how to look at weight training. They may be intimidated, or they may simply not know how to use them properly. Some people don’t understand the positive effects of weight training. We are here to help!
So, why is weight training so important? Weight training:
Decreases body fat. Muscle fights fat!
Reduces risk of injury and protects your bones and joints.
Aids in disease prevention.
Burns calories effectively.
Allows one to gain strength.
Increases body awareness
Lowers the risk of diabetes
Good for your heart.
Improves your balance.
When you are beginning incorporate strength training into our workout routine, it can seem daunting – But that is just a myth! Weights are not scary once you know how to use them. We’ve provided some tips on how to get started:
Walk into the gym with a game plan.
Start out with body weight exercises and dumbbells as they are simply and easy to use.
Gradually build yourself up to more weight and more reps.
Watch your form in the mirror and never allow yourself to disregard form, as that can get dangerous and does not provide the proper benefits.
Assign days to body parts such as a “leg day” or a “core day” and alternate them with your regular routine.
A good place to start is finding your current appropriate dumbbell weight. This is different for every one. The weight should feel heavy but should not compromise form whatsoever. It is best to start below your anticipated dumbbell weight just to make sure that you are on the right track. Once you’ve established this, try 3 sets of 10 repetitions. It’s a doable and healthy start. As you become more comfortable with weights, increase the weight 5%and continue to use that rule as you progress.