Adding weight can be a good thing – if you are adding to your resistance training!
In an article on Medicinenet.com Richard Weil, an exercise physiologist and the director of the New York Obesity Research Center Weight Loss Program provided a thorough question and answer guide to those interested in or beginning a weight training regimen.
In the article, Weil explains what resistance exercise consists of as well as the benefits of an effective weight resistance program.
Resistance exercise is defined as any exercise where muscles contract against an external resistance with the objective of increasing strength, tone, mass, and/or muscular endurance. The resistance can come from dumbbells, weight machines, elastic tubing or bands, cinder blocks, cans of soup, your own body weight (for example, pushups), or any other object that forces your muscles to contract. Results occur when you train consistently over time.
The benefits of adding weights to your exercise routine includes improvement of muscular strength, endurance, functional capacity and ability, blood pressure, osteoporosis, low back pain, insulin resistance and glucose metabolism, resting metabolic rate and psychological well being.
And it’s never too late to start a resistance program either. In a classic study in a Boston nursing home, 100 residents ranging from 72 to 98 years of age performed resistance exercise three times a week for 10 weeks. Muscle strength increased 113%, walking speed increased by almost 12%, and thigh-muscle area increased 2.7%!
Although it may be intimidating to start, Weil provides some basic rules for properly lifting weights:
• Take your time and lift mindfully.
• Feel it in the belly of the muscle you’re trying to work and not in the joints.
• Select weights that your body can handle without having to cheat or force the weight up (leaning way back, using momentum, etc.).
Here are a couple starter weight lifting programs that Weil suggests. They are broken up by muscle group and are three days per week. You can experiment with splits, exercises, and the number of days per week. He suggests 12-15 repetitions and one to three sets per exercise for beginners (remember, you can gain significant strength with just one set). He’s included more than one exercise for each muscle group. You can stick with one exercise if you like, or experiment with more than one. Increase the weight when you can perform 15 reps easily. If you’re using elastic tubing, start with the tube that you can lift 12-15 times to fatigue, and then increase when you get stronger.
Day 1: Chest (bench press with bar or dumbbell press, flies, pushups), triceps (bench dips, kickbacks)
Day 2: Back (bent-over rows), biceps (curls, standing or seated)
Day 3: Shoulders (lateral raises, front raises), legs (squats, lunges)
Here’s a different split.
Day 1: Chest (bench press with bar or dumbbell press, flies, pushups), back (bent-over rows, pull-downs)
Day 2: Biceps (curls, standing or seated), triceps (bench dips, kickbacks)
Day 3: Shoulders (lateral raises, front raises), legs (squats, lunges)
Resistance exercise is worth it. You’ll gain strength, endurance, and confidence. It’s feels great to feel strong, so give it a try! For more information and examples of resistance exercises that will help you to “put on the weight,” visit Medicinenet.com.
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