For a long time I’ve bypassed the weights corner of any gym, and resistance* training happened once in a blue moon. Curiosity however got the better of me and after researching what it’s all about, and giving it another go with a Personal Trainer, I now feel foolish for having neglected this type of training. Here are 7 weighty facts about dumbbells, barbells and everything else you can find in that part of the gym!
1. Weights will help you lose excess fat
Many people who have excess weight to lose tend to focus on cardio pursuits, which are important, but building muscle will also help you to lose actual body fat and will ensure that the weight you’re losing is excess fat and not vital muscle.
2. Weights do not make you bulky
Some people think as soon as you lift a weight you’ll suddenly turn into the incredible hulk – not quite. Lifting weights can lead to a lean and toned figure, especially if you get advice from a professional on what weight size to lift and how many reps per movement you should do.
3. Weights can give you a slimmer looking body shape
Similarly to the above, building more muscle can really help you tone up, creating a slimmer looking physique.
4. Resistance training is important in the prevention of osteoporosis
Lifting weights/resistance training can help increase bone density, which is very important as we get older (as this can decrease). Increased bone density means that if we fall, we’re less likely to seriously injure or break a bone.
5. Weight training makes for more varied and interesting workouts
If the thought of going to the gym and running on a treadmill bores the life out of you, I would definitely recommend incorporating some weight/resistance training in to your routine. You’ll be surprised at how quickly the time flies by and with that…
6. Resistance/weight training can offer you new challenges to keep workouts interesting
It’s a great feeling when you notice that you’re able to complete a set of reps easier that the first time you tried or perform a full push up without being on your knees – it happened to me once! Plus, the Department of Health recommends resistance training twice a week for adults aged between 19 and 64.
7. Building more muscle through weight and resistance training can actually help you burn more calories over the course of the day.
How? This type of training increases the body’s fat free mass which in turn increases your body’s basal metabolic rate (BMR), which means your body will be able to burn more calories over time.
Read more:
Exercise recommendations from the NHS
www.nof.org
Strength training guide from MyFitnessPal
* Resistance training also strengthens your muscles but may not necessarily require any weights or equipment. Using your own body weight to perform various exercises, for example push ups or pull ups, can also build and strengthen your muscles.