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Please remember: ALWAYS consult a physician BEFORE starting an exercise program!
Photo by Ray Shrewsberry on Unsplash
Lifting weights is not just for body buliders and athletes! It can provide the following benefits to just about anyone:
can help you build muscle mass, strength and tone.
can help prevent bone loss and build new bone.
can improve your heart health and may help you live longer.
can help you maintain flexibility and balance.
can help improve your posture.
can help you increase your stamina.
can help you manage your weight and increase your muscle-to-fat ratio.
can help your brain release neurotrophic factors, which promote the growth of neurons.
can help you improve the efficiency of your everyday movements.
can help alleviate lower back and shoulder pain
As with all other exercise, start slow. Weight lifting injuries can take time to recover from, depending on severity. Here are some tips to prevent them:
Stretch before you lift, and warm up with some sort of aerobic exercise. Even 5 minutes will help prevent injury.
IF YOU FEEL PAIN AT ANY POINT IN YOUR ROUTINE, STOP IMMEDIATELY! You're done for the day. Don't start up again until you are completely healed.
If you have never tried weight training before, start by learning the basic motions without any weight at all. Form is everything!
Once you are familiar with the movements, start with very lightweight dumbbells. They are available as small as 2 pounds. You can even reuse plastic bottles filled with water or sand. Your muscles need to get used to the idea of a new activity, and light weight training will help you do that.
Once you are ready, click on the photo to the left. There are many YouTube videos that can take you through a similar work out, so search for something that suits you.
If you prefer, join a gym or the YMCA. They have all the equipment you will ever need, and should have qualified trainers to help you set up a good program, whether you're a beginner or someone who has lifted before. MAKE SURE THEY START YOU SLOWLY!
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