It turns out those muscle-bound guys at the gym might be onto something. Not only does weightlifting pay off with a physique that looks good in a slim T-shirt and snug jeans, strength training offers impressive health benefits.
A consistent program can slow the progression of osteoarthritis, increase bone density, lower blood pressure, lower bad cholesterol, reduce the risk of coronary heart disease, promote flexibility, reduce depression, boost self-confidence, decrease lower back pain, improve balance, improve functionality among sufferers of fibromyalgia, help stabilize blood sugar in diabetics, accelerate the loss of body fat, improve quality of life for the frail and help maintain an independent lifestyle for the elderly.
All that and you get muscle definition too. But if done incorrectly, weightlifting can cause injury and set back your training regimen.
Why it’s important
Strength training (also referred to as weightlifting and resistance training) is simply any exercise that builds or strengthens muscle. It is one of the major components of fitness and is often recommended by fitness and medical professionals as a remedy for, or as a bulwark against, a variety of ailments and diseases.
We need to build and maintain muscle because it is involved in every activity we do, regardless of how robust or infinitesimal that activity is. Muscle is also metabolically active, which means the more muscle we have, the more calories we burn.
According to research from the National Institutes of Health, sedentary people lose about one-half pound of muscle per year after age 20. After age 60, the rate of muscle loss doubles. This ultimately results in a 15 percent decline in strength per decade after age 50 and 30 percent per decade after age 70. Fortunately, muscle responds enthusiastically when made to lift, push, or pull progressively heavier resistance; and, muscle can be rebuilt, as well as retained.
To become stronger, the weight or resistance that the muscle has to move must be enough to stimulate change. The general rule is that once you can easily lift a weight for 15 repetitions, it is time to increase the resistance.
The key is to find the mode of resistance training that you like and can safely perform, whether it is machines, bands or free weights. It also helps to have a support system, such as a trainer or friend.
Proper form
Proper form begins with posture, the alignment of joints, particularly those of the shoulder, hip, knee and ankle. Slouching or rolling the shoulders forward, locking the knees or pushing the knees forward past the toes, and allowing the lower pelvic area to thrust forward all are examples of bad form.
When you stand correctly, bony landmarks line up: the head is erect and sits directly above the neck and spine; ears are over the shoulders; shoulders are over the hipbones; the hipbones bisect the knee joint; the knee joint bisects the ankle joint.
People tend to hold their breath or breath shallowly when they should breathe deeply. It is easy for this tendency to carry over into the weight room, which is bad because holding the breath when lifting weight of any kind can dangerously raise the blood pressure. The general rule is to exhale during the exertion.
The basics
Those new to strength training should focus on the primary muscle groups: chest, back, shoulders, biceps, triceps, legs and abdominals.
According to the American College of Sports Medicine, exercise sessions should last 30 to 60 minutes, twice a week, with at least one day of recovery (but preferably two days) between sessions. Each exercise should consist of eight to 15 repetitions per set. This routine produced safe and effective results when the approach is done “progressively,” which means gradually increasing the weight and modifying the number of repetitions and sets as you get stronger.
Dumbbells are inexpensive and easy to come by. Barbells and resistance bands also can be used. Good sense suggests that it is more productive to challenge yourself enough to know that you have been exercising but not so much that you are miserable.
Start with a simple free-weight exercise for each major muscle group. If you’re new to the weight room or need a tune-up, schedule a few sessions with a personal trainer. Your body will thank you.
Linda J. Buch is a certified fitness trainer in Denver and co-author of “The Commercial Break Workout.” Write her at linda@LJbalance.com
