Weight Lifting is a Must-Do

I was introduced to lifting as a serious form of exercise during my freshman year of college. I was on the swim team and part of our regimen was "dry land" or more commonly known as weight lifting. After a month of lifting three days a week I noticed that I was getting stronger. And that is something that 2 hours of cardio (in my case swimming) couldn't do.

Don't get me wrong, cardio is extremely important. It is great for your joints, for your heart and your lungs, and its a great stress reliever.

Weight lifting is equally as important but less people do it, especially women. It is often associated with bulk, and many women don't want huge muscles and popping veins. However lifting will not produce those results unless that is the intention.

I lift for many reasons. Once I started lifting, not only did I notice that I was becoming stronger, but I also was getting leaner. I lost some body fat and defined my muscles. I didn't have a six pack or building biceps, but everything was just a little tighter. And I liked the way I looked when lifting.

I also lift because its enjoyable. Weight lifting makes you feel good! You are burning calories, getting out aggression, and constantly exceeding your goals. One week you may be equating 100lbs, and then a week later maybe you only add 5lbs, but that is still just a little bit stronger than week before. Lifting immediately makes me feel better. It just takes a little will power to get there sometimes.

TIPS FOR WEIGHT LIFTING FIRST TIMERS

Weight lifting can be difficult if it is something that you have never done before. My first suggestion would be to go to your local gym and get a few personal training sessions. Lifting without any knowledge of form and technique can lead to injuries. I learned from the trainer at school.

You can also join a gym like crossfit (which is a combo of lifting and cardio in a short period of time). Crossfit is really great for someone who is bored easily because you rarely do the same work out twice.

Orange theory is also a great gym to join. It is a combo of cardio and strength training over the course of a one hour class. You wear a heart rate monitor while you workout in order to track how intensely you are exercising.

But, if after you take a few training classes, you decide to do your own thing, there a plenty of great apps that you can use for inspiration. The Skinny Confidential has a body guide subscription with a multitude of workouts that only take a half hour of your time. The Nike+ Training Club has a variety of workouts that focus on strength, endurance and mobility. FitStar is a fitness app that you can customize to your capabilities and interests. Both the Nike+ Training Club and FitStar are free apps. There are also many more that you can pay for.

If you aren't convinced that weight lifting is super beneficial, I thought I would have my boyfriend write a tid bit of factual information on the subject. Zach started lifting as a young teenager, and it has been a constant in his life since then. He also graduated undergrad with a BS in health science, so he knows a thing or two about the body and the importance of exercise. Lets see what he has to say.

Weight lifting is one form of exercise that is commonly overlooked. But comes with many benefits and paired with a good cardiovascular program can be a powerful weapon in any exercise routine.

3 BENEFITS OF WEIGHT LIFTING

Muscle Gain

Weightlifting is probably the single most effective (and legal) way to gain muscle. Sounds like common sense but you’d be surprised what weight lifting can do for your body. When I first started lifting I noticed muscular growth in areas I didn’t even knew muscle existed. Over the past six years that I have seriously focused on weightlifting I have gained around forty pounds in muscle alone. Ask anyone in the gym who has been lifting for over a year and they will tell you that weightlifting will bring muscular gains.

Now if reading this scares you because you are someone who doesn’t want to look ‘bulky’ don’t worry, different types of lifting will yield different results. Now everyone is different but for the most part if your goals are to increase strength you will want to do low reps (1-5) high sets (5-7) and high weight (80-90% one rep max). I your goals are endurance related you’ll want to shoot for higher reps (12-18) low sets (2-3) and low weight (40-60% one rep max). And lastly if your goals are size related you’ll want to shoot for moderate reps (6-10) moderate sets (3-5) and moderate weight (60%-80% one rep max).

Because women naturally have less muscle mass than men, strength and weight training could help to make everyday activities easier, such as picking up the kids, carrying groceries, or working on household projects. Weight lifting can also be very useful for preventing osteoporosis and sarcopenia (age related muscle loss) later in life. (ACSM, 2016)

It Burns More Calories

A little known fact is that weightlifting will actually allow you to burn more calories than certain cardio programs. From my experience one hour of moderate to vigorous weightlifting burns more calories than an hour of running on the treadmill or taking part in a thirty minute Zumba class. At the end of a solid workout in the weightroom I feel more tired and exhausted than I do after any form of cardio. Now I’m no endurance athlete so I can’t speak for triathletes or distance swimmers but if you’re looking for something to supplement your weight loss diet, weight lifting may be very helpful. (ACSM, 2016)

It Feels Amazing

After my first two weeks of lifting I became addicted. It isn’t just breaking a new personal record or the endorphins from having a raised heart rate, and it’s not even the sick enjoyment from my aching muscles. It is the combination. Lifting is my greatest de-stressor. Whenever I’m stressed over an assignment for school or work, lifting is the cure. Whenever I’m mad about what someone said to me, lifting is the cure. Because of the endorphins released during weight lifting your brain simply forgets the bad and replaces it with the good. After getting used to lifting I learned not only how to like it, I learned to love it. Be warned once you’ve started you may never be able to stop.

For more info on weight lifting and exercise please visit

http://www.acsm.org/

Citations:

ACSM. "ACSM | Articles." ACSM | Articles. American College of Sports Medicine, 07 Oct. 2016. Web. 24 Jan. 2017.

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