You have decided that you want to perform some resistance training with weights to add to your lean muscle mass, but are confused as to where and how to begin. Here is the basic information on resistance training.
Many names are used for weight lifting, such as weight training, weight bearing, or resistance training. They all entail lifting and lowering free weights, pushing or pulling cables attached to weights, or using machines to move weights. In its simplest form visualize your muscles attached by tendons to your bones so as you lift or lower a weight the muscles contract or expand. As you do this repeatedly, muscles fibers grow and strengthen and in turn aid in the protection and flexibility of your joints. Sensible weight training can help develop lean muscle mass, reduce body fat, and act as a preventative against arthritis and osteoporosis. For most people there is no reason not to weight train. If you’re female, you won’t start to look like a male body builder because your muscles are smaller in size and you have less testosterone in your system.
A way to begin weight training is to find a weight you can comfortably lift and lower 10 times. (1 set) Lift and lower the weight for 3 sets of 10 repetitions or a total of 30 times, resting in between the sets for 30 seconds. When you can do this with very little effort, add 5 lbs to the weight and do your 3 sets. There is nothing magical about 3 sets of 10 repetitions. Some studies have shown positive results for muscle growth and strength by first doing 2 sets of 8 repetitions or 16 total movements of the weight. The idea is to find a base weight to begin with and gradually add weight to force your muscles to reach a new intensity level. You can choose to lift dumbbells (not your spouse), household items such as soup cans or detergent containers, stretch exercise bands, use your body weight as in push-ups and sit-ups or in some yoga positions, or try exercise machines and cable machines. All you need to begin is some weight to lift and lower, push or pull.
There are numerous books which demonstrate proper techniques, safety concerns, types of exercise for different body parts, and breathing methods. Mainly don’t hold your breath, wear comfortable shoes and clothing, drink water, keep the joints and muscles engaged but not locked, listen to your favorite music, have fun and don’t drop the dumbbell on your foot! As you progress, you may want to do 2 – 3 exercises for each major muscle group in the body. For example, most pulling or rowing exercises strengthen the back, while pushing or pressing away from the body strengthens the chest. One pulling exercise is a seated row. Visualize the exercise band held around your feet, and you holding the ends of the band and rowing or pulling the band towards your sides in a seated position. A pressing exercise example is the chest press, where you lay on your back with a dumbbell in each hand and press them from the chest towards the ceiling, then lower them back down.
For the lower body, visualize a squat position which looks as if you were going to move from a standing position to a seated one, except there is nothing upon which to sit. Track the knees over the ankles, tailbone extended out to the rear and come back up to standing. Don’t let less than a 90 degree angle form at the knee joint. For the abdomen try several sit-ups with your feet either on the floor or up on a chair. Slowly raise the chest towards the ceiling, hold, and release back to the floor. Don’t pull on your neck with your hands.
Find some exercises you enjoy and begin to feel strength gains in 6 – 8 weeks of three times per week weight training. The sessions can be about 20 minutes in length so that is only 1 hour per week. You have 1 hour in a week for your healthy bones, muscles, and joints. You will feel great and look firmer and elevate your metabolism as well.
Sources:
Strength Training Past 50, Wayne Westcott, 1997.
Target Bodybuilding, Per A. Tesch, 1998.
Article by Bob McDowell, Certified Personal Trainer.