It is common knowledge that exercise is beneficial for your health and when most people think of exercise they think the treadmill, the exercyle or the outdoor equivalent of the two. For some reason no body thinks of weight lifting, they assume that is something reserved entirely for body builders or MMA fighters, that attitude needs to change as there are so many benefits to lifting weights.
Firstly I need to do away with a popular misconception with women, lifting weights will not turn you into the female equivalent of Arnold Schwarzeneggar. The common images of masculine looking women with bulging veins and ridiculously big muscles are women who take steroids and spend a minimum of 20 hours a week in the gym. You don’t get big muscles like that unless you are intentionally trying to look like that.
What Are The Benefits Of Resistance Training?
Strength training, contrary to popular belief is actually the best when it comes to losing weight and keeping it off. Sure cardio burns the calories but weight lifting burns calories not only during the workout but also after the workout when it repairs damaged muscle tissue. Further more the more muscle you have the more calories you will burn when resting.
Osteoporosis is a problem mainly in older women, did you know that weight training actually makes your bones more dense. Weight training also strengthens your ligaments and tendons too.
Do you know any one with a bad back? Working your core muscles (abdominal and lower back muscles) strengthens your back and makes it less prone to injury.
Lifting weights will give you a nice toned look for women and a masculine buff loo for men, you will not achieve this look purely by cardio alone, well maybe a bit of muscle tone in your legs.
Fun fact, when you exercise your brain releases endorphins that make you happy, so working out will help to reduce depression, anxiety and stress. This is any type of exercise.
The main types of lifts you should do;
For your upper body you want to do push ups, there are so many different varieties of pushups, check the video below. Or you may want to purchase a set of dumbbells and a bench so you can do bench press, both workouts will target the same muscles.
Pushups or bench press targets your pectoral, triceps and shoulders, to work your opposite muscle groups – your lats and biceps. You will need to do pull downs or pull up bar workouts. The pull up bar is more practical because that way you will not need to purchase a whole home gym.
Next you want to be working your legs, if you have purchased a set of dumbbells then you can do either squats or lunges if not then here is a video showing you multiple leg workouts that you can do without weights.
These workouts are a good place to start and ideally you will do them in conjunction with cardiovascular exercise as well.