All About Weight Training

When it comes to exer­cise, most women tend to focus most of their atten­tion on car­dio­vas­cu­lar exer­cise and flex­i­bil­ity train­ing, like yoga. Weight train­ing should not be lost in the shuf­fle, how­ever. Lift­ing weights brings a bevy of ben­e­fits with it and not all of them are purely phys­i­cal. Should you decide to burn it, here are just a few of the ben­e­fits you could earn:

  • Phys­i­cal strength – Increased phys­i­cal strength will help you more eas­ily carry out your day’s labor and you won’t have to depend on oth­ers for assis­tance. Chores will be eas­ier and injury will be less likely.
  • Decreased fat – Not only will you burn fat while you lift, but you’ll boost your rest­ing metab­o­lism and burn fat that way, too.
  • Stronger bones – Weight train­ing helps strengthen bones by increas­ing min­eral den­sity. Stronger bones will decrease the risk of osteo­poro­sis down the road.
  • Reduced risk of heart dis­ease and dia­betes – Weight train­ing helps to lower “bad” cho­les­terols in your blood (LDLs, triglyc­erides) and raises lev­els of “good” cho­les­terols (HDLs). Weight train­ing also improves the way the body processes sug­ars, help­ing lower the risk of diabetes.
  • Reduced stress and risk of depres­sion – Not only is lift­ing weights a good way to get out the stress, it raises the lev­els of dopamine and sero­tonin in the brain. Most anti­de­pres­sants work the same way. Bot­tom line: you’ll be hap­pier and more relaxed.

Get­ting Started

Now that you’ve seen how good weight train­ing can be for your body, you may be ask­ing how to get started. Here are a few quick recommendations:

  • Find a good strength trainer or rep­utable instruc­tional videos to teach you proper tech­nique. Learn­ing the right way to lift is essen­tial to get­ting the max­i­mum ben­e­fits while avoid­ing injuries.
  • Learn a few exer­cises, do them the right way, and stick to them. You don’t need to keep your body guess­ing at the start. Mas­ter a few tech­niques and build up your strength.
  • Focus on get­ting stronger. You’ll be more moti­vated to keep work­ing out as you watch your num­bers go up. Also, you’ll need to gain strength to gain the ben­e­fits of some more spe­cial­ized workouts.
  • Be con­sis­tent. Don’t give up. It’s going to be painful to start out. Remem­ber the old adage that says pain is just weak­ness leav­ing the body. Try to lift 2–3 times a week. It doesn’t have to involve a ton of weight, and you’ll feel bet­ter if you keep at it.
  • Beginner’s pro­grams are your friends. Find a weight train­ing pro­gram that works for you and stick with it. You’ll get the most out of your train­ing ses­sions, get quicker results, and avoid injuries. There’s no law against get­ting help, espe­cially if you’re just start­ing out.
  • Beat down intim­i­da­tion – It can be hard to go to a gym, espe­cially one filled with sculpted-from-stone guys and gals. Don’t let that stop you. Remem­ber, you’re there for you, and as long you you’re doing your­self good, that’s all that matters.