Weight lifting – it’s important. Start today!
Weightlifting doesn’t mean bulking up like Arnie. But resistance training should be a part of your exercise routine. Here’s the lowdown.
If you think of greased-up models with pecs of steel when you think weight lifting, then think again.
Because weight training has become a hugely important component in the fitness routine of men and women across the world.
And today, it’s the domain of people of all shapes and sizes, as opposed to just the 20-something boys who spend more time at the gym looking in the mirror than they do working out (although you’ll still find these out and about in the wild).
But, if you’ve never gone into the gym and lifted weights before, the prospect of doing some resistance training can be a bit daunting. So here’s what you need to know before pumping that iron.
What is weight training or resistance training?
Weight training is when you’re using some resistance to train specific muscle groups. That resistance can come in many forms – those classic free weights (dumbbells, barbells, kettlebells), medicine balls (high-school classic), resistance bands, weight machines, or even your own body weight (think push-ups, pull-ups and squats).
The health benefits of weight training
There’s a load of health and well-being benefits to be realised by incorporating resistance training into your routine – and many of them will help you in day-to-day contracting work too.
Improved muscle tone and strength protect your joints, and it’s important to maintain flexibility and balance as you age.
As you gain muscle, you’ll burn more calories, while it’ll increase your endurance and stamina, too.
It can prevent or control chronic conditions including arthritis, heart disease, back pain and depression, while it can also increase your sense of well-being.
Oh, and it can help you sleep better too.
What’s not to love?
How much weight training should you do?
The recommendation is you do strength-building activities at least twice per week, and each session should incorporate all major muscle groups – legs, hips, back, chest, core, shoulders and arms.
For beginners, you should include 8-10 exercises, two to three times per week, and you should change up your workout every 4-8 weeks to keep things fresh and avoid your muscles becoming complacent.
What are the alternatives to weight training?
If you don’t want to hit the gym and work out by yourself, there are loads of gyms around that offer resistance and strength training, either mixed in with cardio exercise or as standalone strength classes. The likes of F45 and CrossFit build weights into their classes, so that could be a good place to start exploring.
Say what?! The weight lifting translation guide.
Don’t look like a total noob thanks to our mini-guide to gingo (gym lingo).
1RM: This is your one rep max – meaning how heavy you can go on a single lift. Some workouts, for example, will be based on a percentage of your 1RM.
AMRAP: As many reps/rounds as possible.
Deload: A training week where you take it easier to reduce fatigue.
Reps: The number of repetitions of a particular exercise in one go.
RPE: Rate of perceived exertion – which is completely personal to you. If you’re asked to work at 7RPE, that would mean you’re working at 70% of what you perceive your maximum to be.
Sets: A group of reps. For example, four sets of five reps, would mean you are doing five repetitions four times, with a rest in between each set.
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