Gymnastics is real, especially if you’ve never walked into the weight section of a gym, where everyone seems to know what they’re doing and has muscles bulging out of their shirts. But lifting weights is about more than sculpting abs or biceps; according to new research, it might actually help you live longer.
Academics at the US National Cancer Institute in Rockville examined data from nearly 100,000 adults with an average age of 71 who reported their weightlifting activity. Over the next 9.6 years there were 28,477 deaths.
So the study, published in the British Journal of Sports Medicine, found that adults who reported lifting weights had a 9 percent lower “risk of mortality from all causes.”
However, weight training as a beginner can seem daunting. So what exactly does it imply?
Helen O’Leary, physical therapist and director of full pilatessays, “Weight and strength training is any type of exercise that involves your own body weight or equipment to build muscle mass, endurance, and strength.
“However, some people are often put off by strength and weight training as they often associate it with bodybuilders or fear becoming ‘bulky’, which is a misconception.
“This type of exercise is great for all ages and fitness levels and is a fantastic way to improve your overall health and fitness. From strengthening your bones to preventing injuries to making your heart healthier. It can also benefit people with chronic diseases, such as obesity, arthritis or osteoporosis.”
But how do you get started with weightlifting if you’ve never tried it before, and what are the most important things to keep in mind?
don’t be intimidated
According to PT and founder of Ladies Who Crunch, Nancy Best: “Walking into the weight room of a gym can be really daunting, especially for a woman, when it’s still a predominantly male environment. The most important thing to remember is that everyone is focused on their own training, so even though it may seem like all eyes are on you, it really isn’t.”
ask for help if you need it
“There should be a member of staff on duty to help you with a full induction of the area, so take the opportunity to ask questions, familiarize yourself with the layout, and understand how different pieces of equipment can be used,” says Best.
Try it at home first if you prefer
“For many of my clients, the nervousness of lifting weights in a public gym is a barrier that prevents them from getting started,” he adds. “I recommend investing in a few simple pieces of kit at home, so you can master key movement patterns in a space you feel comfortable in first. It’s really powerful to see the transformation in my clients’ confidence when they feel ready to walk into a gym.”
start simple
Do not look for the most complicated weights from the beginning.
“Dumbbells are the perfect introduction to weightlifting. They’re clearly labeled, so you can make sure you’re not picking up something too heavy. They are also very versatile and accessible to everyone. Hex dumbbells are ideal, because they won’t roll off the mat and can support your body weight if you’re doing exercises like renegade rows,” says Best.
“I also recommend investing in a pack of resistance bands to help progress your bodyweight movements and allow you to chart your progress through the different ‘levels.'”
Lift based on your goals
It must be personal to you.
“Lifting weights has a multitude of health benefits and is related to many different fitness goals. The length of your workouts and the amount of weight you’re lifting should match your goal,” she says. If you want to build lean muscle, focus on hypertrophy training (moderate weight with moderate reps). “If you’re looking to build functional strength, your program should be based around lifting heavy weights for low reps.”
Age shouldn’t matter, but recovery does.
“No matter your age, make sure you are building proper recovery around your training. People tend to forget to do this when they start lifting weights, because it’s less impactful than cardio training like running. From reducing your risk of injury to supporting your hormonal health, spending some time improving your mobility is key,” says Best.
Be consistent, but don’t overdo it
Best advises his clients to be realistic about their training volume. “Exercise is about building a strong and healthy body, [and being] fit for life. You’ll see more sustainable results with two to three consistent sessions a week than trying to fit five sessions in one week, followed by one session the next week.”
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