Weight lifting tips
A beginner's guide
Weight training, also known as resistance or strength training, builds lean, stronger muscles, strengthens your bones and joints, and can help keep your metabolism in a healthy state. Weight training as we age can help fight the loss of muscle mass and mobility, as well as improve psychological well-being.
Once you’re ready to get started with a weight training program, keep the following tips in mind.
- Warm up. Some aerobic activity, such as a 5-minute jog or brisk walk, will increase blood flow to your muscles and prime them for a good workout.
- Start with lighter weights. You want to start with a weight that you can lift 10 to 15 times with proper form.
- Gradually increase the weight. When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent.
- Rest for at least 60 seconds in between sets. This helps prevent muscle fatigue, especially as you start out.
- Limit your workout to no longer than 45 minutes. Longer sessions may not lead to better results and may increase your risk of burnout and muscle fatigue.
- Gently stretch your muscles after your workout. Stretching can help boost your flexibility, ease muscle tension, and reduce your risk of injury.
- Rest a day or two in between workouts. Resting gives your muscles time to recover and replenish energy stores before your next workout.