🏋🏾‍♀️ Weight Training 🏋🏾‍♂️

What is weight training?

Weight training is a form of physical training, which uses weighted objects, like dumbbells and barbells, or weight machines, like plate-loaded kit, to primarily build muscle or improve strength. It can also help to boost power, muscular endurance, and improve overall health. Weight training causes tiny microscopic tears in your muscles, which are then repaired to build stronger, leaner muscle.

You need to be hitting the weights at least three days per week. At the very least, training a minimum of two days per week is needed to maximize muscle growth. How you structure your workouts and the amount of days you devote to strength training depends on your current fitness level.

Read on to find more about different types of weight training and its benefits.


What are the benefits of weight training exercises?

Improved strength: With consistent training, you should be able to see great improvements to how much weight you can lift, push or raise. Not only is it satisfying to feel these improvements in the gym, but you’ll also see the benefit when it comes to your daily routines, as well as confidence in your own abilities and strength. To focus on building strength, aim to complete fewer reps with more weight. Support everyday activities: Weight training in the gym can support your everyday life outside the gym, such as being able to carry heavy items (useful for carrying grocery shopping and perfect for moving house!), walking up stairs, or supporting improvements in other sports and activities, like running, football, rowing or tennis.
Build muscle: Lifting weights consistently and over time can help to increase the size of your muscles, and in turn can help to improve strength and change the appearance of your body - which is why bodybuilders adapt this training method. With weight training, you’re able to target the muscles you want to build through exercise selection. We understand not everyone is training to change their appearance or body composition but if you’re looking to bulk up or tone areas of your body, weight training is necessary. Strengthen bones: After around the age of 30, you start to lose bone density. Putting force on your bones helps them stay strong and can help to reduce the chance of injuries.
Better posture: Regular weight training targeting the full body can help to strengthen areas such as the back, shoulders and core, which can help you to sit and stand more upright, improving your posture and stance. Aid weight loss: When losing weight some of the weight lost can be muscle mass. As muscle helps to support and strengthen your body, you would probably want to retain as much as you can when losing weight so it’s a good idea to include weight training into your fitness routine. Plus, your muscle mass can influence your basal metabolic rate, which influences how many calories you naturally burn at rest.
Improve balance: Keeping leg and core muscles strong helps prevent weak and wobbling limbs. Weight training can help keep us sturdier on our feet and less likely to experience falls as we get older. It can also help to address any muscular imbalances, so for example if one arm is stronger than the other, you can perform exercise on the weaker limb to strengthen it. Reduce anxiety: Studies have shown that weight training in particular can help lessen symptoms of depression. On top of the confidence boosting benefits of seeing visible improvements in your abilities and your body, weight training also helps provide mood-enhancing endorphins that can ease anxieties and improve your mental wellbeing.

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This page was built by Jenna T-Gilkes