Weight Training… the ‘DOS’ and ‘DON’TS’
Incorporating weight training into your weekly routine has so many health benefits such as improved posture, better sleep patterns, helps maintain weight loss, and boost your metabolism. During weight training, you stimulate muscle breakdown and promote ‘protein synthesis’ that rebuilds your muscles stronger. As we get older, we lose our muscle mass. Strength training can help preserve our muscle mass and enhance it with age.
Why should you weight train?
Weight training increases your lean body mass which is responsible for the amount of calories burned in a day. In a study done in older adults with obesity, “the combination of a low-calorie diet and weight training resulted in greater fat loss than a combination of a low-calorie diet and walking workouts.” You will also lose more belly fat with weight training in comparison to just doing cardio.
It helps to strengthen your bones. “A combination of age-related changes, inactivity, and inadequate nutrition gradually decreases healthy bone mass, at the rate of 1% per year after age 40.” Building stronger and denser bones helps reduce injuries such as fractures or breakage.
It increases flexibility and balance. Many different weight training techniques move your joints through a range of motions. Weight training allows more fiber to sit in the same space, therefore the muscle can be stretched farther.
It enhances your overall quality of life. Seeing the consistent progress both mentally and physically is extremely rewarding. You see how you’re changing every week, creating a new, glowing confidence in yourself.
‘DOS’
Whether you’re a beginner, intermediate, or advanced in weight training, it is important to have the correct posture and form in order to avoid injuries. While deadlifting or using the squat bar, a weight lifting belt should be worn. This will help stabalize your spine and reduces stress on your lower back.
Start off at a light weight where you can do 15-20 repetitions with ease. This can be 5 lbs or even 2.5! If you’re noticing that your form is off, most likely the weight is too high. Building muscle comes from focusing on doing more repetitions with less weight than less repetitions and more weight. Overtime, you will be able to increase your weight while still maintaining a high rep count.
Have a spotter! If you are trying to hit a new record weight or push yourself to see how far you can go, you NEED to have someone spot you. This person is there to support you and make sure you are able to push this weight safetly. They also can help prevent injuries.
Wear the correct shoes. It is important to wear shoes that will prevent slipping or sliding and will keep your feet grounded in place. Training shoes will have a flat surface and little to no cushioning. Check out my article about the difference between running and training shoes here!
Record your progress! I like to note my starting weight and ending weight each day to see how I am progressing. I do this for each weightlifting machine (squat bar, deadlift, bench press, etc). It makes it easier to keep track and to stay consistent.
Set goals! Set realistic goals, but don’t make them too easy, challenge yourself. This will keep you motivated.
DON’TS
Don’t skip your warmup. Without warming up your muscles, you are easily prone to injuries. Do 5-10 minutes of cardio, this can be going for a jog or just walking on the treadmill.
Don’t weight train everyday. You can designate certain days to focus on specific areas (Monday leg day, Tuesday arms, Wednesday back and shoulders, etc), but it is always important to give yourself a rest day in order to give your muscles time to heal. This will also help you avoid fatigue and intense soreness.
Don’t forget to breathe. You may feel like you should hold your breathe while weightlifting, but breathing is one of the most important aspects to weight training. Breathe out as you lift the weight and breathe in as you lower the weight.
Don’t rush your technique. Focusing on each rep slowly and concisely helps to isolate the muscle group you’re targeting and keeps you from avoiding momentum in order to complete the set.
Don’t push yourself too hard. If you feel like you need to take an extra rest day, then do it. As long as you stay consistent and keep track of your progress, you will eventually hit your goals.
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