Weight lifting and strength training have long been key elements to any successful fitness program. Simply doing cardiovascular activities alone will not get you the long term results you seek. And remember, permanent weight loss is not about the short term gratification of fitting into new jeans, but rather long term lifestyle changes that lead to a longer lasting, healthier life. Now that we have gotten past that, lets explore the true benefits of strength training, how to start correctly, and the impact it will have on your life-long fitness.

The benefits of strength training. Strength training helps build muscle mass, define muscle tone, and ultimately burn more fat. Yes, you have heard that a million times, but do you truly believe it? Muscle does not weigh more than fat. A pound of chips weighs the same as a pound of bricks – they are both one pound. It just takes a lot more chips to equal a pound than bricks. Relevance? A pound of muscle looks a lot nicer on your body than a pound of fat. You are leaner, toned, and can feel confident knowing that you are doing the best you can for your body. While cardiovascular activities such as walking, cycling, and running are important, adding a strength training component to your workout will help burn excess fat long after you actually leave the gym. Now that’s truly a plus!

A good strength training workout for weight loss should consist of lighter weights and more repetitions. First and foremost, however, you must always consult with your physician before beginning any exercise program. It is highly advantageous to go to a local gym and register for a one-week trial membership. Most clubs such as Powerhouse Gym or your local YMCA, give free trials and sessions with a personal trainer. In these tough economic times, you may want to learn from a pro in during the trial, and if you like, join the gym, if not, take your knowledge and apply it at home. Once you have learned the basics, remain consistent. Start with three 20 minute sessions each week. As your body gets stronger, increase the variety of exercises, amount of weight, then vary the number of repetitions. Please see the links section for more resources on weight lifting.

The lifelong benefits of strength training are immeasurable. You have the choice of being sedentary and immobile, which could be due in part to not properly taking care of and exercising your body, or being active and on the go because you took the time out for yourself and your health. Strength training now can help build good muscle density which will protect you against fractures and breaks in your retirement years. But don’t think weight lifting is just for the younger generation. Even seniors just starting out can reap the fruits of strength training, if you just start now!

Author: PeTika Tave an Examiner from Jacksonville. You can see PeTika’s articles on PeTika’s Home Page

First you put good strain on your joints as well as your bones when you lift weights. This strengthens your bones. Strong bones protect our bodies against breakage and osteoporosis.

Another important point about weight lifting is that as your muscles increase in size your body becomes more shapely and firm – more attractive.

Weight lifting also helps you more vigorously perform your aerobic exercise, which in turn will increase your cardiovascular endurance and help your heart. The reason you are able to perform at a higher level is the weight lifting has increased your muscular strength, and therefore your ability to tolerate more intense exercise.

you should always work your largest muscles firstWeight lifting also gives you nice after effects to your metabolism. By adding muscle to your body through weight lifting, you likely will increase your metabolic rate.  If you increase your metabolism you increase the amount of fat burning enzymes in your body. This means you’ll burn more body fat even at rest! What a great bonus!

When you lift weights you should find the right weight that allows you to do 8-12 repetitions of the same movement with the same weight. If you are able to repeat it more than 12 times the weight is too light for you. If you can’t do at least 8 reps the weight is too heavy.

This 8-12 repetition practice is called a set. A beginning weight lifter should only be doing one or two sets of any weight lifting movement at one time.

Beginners often forget to breathe when they lift weights, which is dangerous because it can elevate your blood pressure. You should concentrate on inhaling on the eccentric or lowering phase of the lift and exhale on the concentric or lifting phase of the lift.

When weight lifting, you should always work your largest muscles first. Smaller muscles get tired faster. If they tire too quickly they can’t help you work your large muscles. The first things you are going to work are your chest, back, shoulders and thighs. Then you do weight lifting exercises for your arms, abdominals and calves last. If you’re new to weight lifting, I would suggest picking 6-8 exercises that covers all the major body parts above. Perform these exercises 2-3 times per week making sure you allow at least 48 hours between workout sessions, so your body has time to recover.

Good Luck!