Weight training only for those who want to bulk up?
Ok, the title may be obvious, but how many times have you talked to someone about doing exercise with weights, and get a response along the lines of “Oh, I don’t want to bulk up” or “If i lift weights I’ll just get those big muscles, and I don’t want that!”. It’s a commonly held myth that only body builders should lift weights because otherwise you’ll become a glistening mass of big muscles. What people don’t realize is that lifting weights can be great for you, and you don’t have to get too bulky if you don’t want to.
I was reading an article over at MSNBC today that talked about lifting weights can be good for you -by building stronger bones when you’re younger, and by helping you maintain bone strength when you’re older:
up until age 30, and particularly during childhood and adolescence, weight-bearing exercises such as jumping and running can help build stronger and stronger bones. After 30, studies show that weight-bearing exercise helps in another way — by preventing bone loss and therefore maintaining the bone strength that you already have.
….
Weight training, because it involves even greater resistance, challenges the bones more. A good starting point is a standard strength program, using free weights or weight machines, that targets all the major muscle groups with one to three sets of eight to 10 repetitions of each exercise. Over time, fitness experts say, it’s a good idea to periodically mix things up with different combinations of sets, reps and specific exercises.
So building and keeping strong bones is something that’s good for everyone, not just people who are trying to bulk up.
Getting back on a weight training program
I’ve been trying to get started on a “standard strength program” lately, but mostly have been doing lower body weight workouts, along with pushups from the 100 pushups program. I think I’m going to slowly be transitioning from the pushups only to more of a rounded upper body workout.
Usually I’ll do weight training 3 days a week. The first day will be lower body. Two days later I’ll do upper body, and then two days later lower body again (or vice versa with two days of upper, 1 of lower).
It seems to work pretty good when I’m doing it, and it really helps to jumpstart weight loss as well.
Have you been considering starting a weight training program as well? Tell me about it in the comments!
I’ve been considering starting a weight training program yes. My biggest concern has been weight loss but I know muscles are fat burning cells, and when the flab is gone you need the muscle to look good. I just don’t know where to start. Doing lots of reading right now!
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Many blessings,
Shelley
shelleys last blog post..Fat Loss Day 15
Great comments on weight training. I specifically like and recommend High Intensity Interval Weight Training, because of the value in both weight training and cardiovascular improvements. In other words, you get the benefit of cardio without the long time required for cardio. One also gets the benefit of weight training too all in the same workout.
I started with the weight training exercises in the 8 minute workout by Jorge Cruise. It was a great first step. I had weight lifted before, but never on a consistent basis. I was able to commit to the 8 to 15 minutes it required for the Jorge Cruise book 6 days a week.
After a few months of doing that workout, I felt like I was bored. I moved to the abs diet workout. I loved it. The workout is excellent for home dumbbell use, and very easy to adapt to your level. The negative is it takes longer (3o to 45) each workout. The positive is you only do it 3 days a week.
Now here is where I get caught up. Since, my workout is longer, Its much more difficult to block the time, and I often skip workout days when sluggish or unmotivated. Additionally, without the rigid everyday schedule it is much more difficult for me to build momentum of not wanting to get off track.
It’s kind of like the sign you see at construction sites. Injury free for 638 days. Well, when on the 8 minute workout, I’d build my own sign. Worked-out 18 days/weeks straight. The momentum was motivating.
Everyone has to find what’s right for themselves.
Scotts last blog post..Chinese Diet gives us 10 tips to help with our Western Diet
I am doing a 3 day a week weights workout (or plan to start I should say) that takes about 45 minutes or so every time you do it. Yes, it does take time, but if you can’t find 45 minutes in your day to do a little exercise, y ou’ve got igger problems!
I’m planning of doing stronglifts.com’s 5×5 program as soon as my half marathon is done.
I’m waiting till then as Stronglifts requires a lot of squat work and I don’t want to overdo it on the legs!
Andrew is getting fits last blog post..Take it and run Thursday: Look back, look ahead
I keep meaning to look into the stronglifts program, maybe I’ll have to do that now.. lot’s of squats, huh? that’s one of my least favorites! đŸ™‚
The squats are the main reason I didn’t start the stronglifts workout. I am not a big fan of squats especially without a squat rack. I need to work on hip flexibility and balance before I try that workout regiment.
And you didn’t even mention that weight training is so much more preferable to the boring tediousness of running. HA!
Johns last blog post..July 31st, Run: Frustration, Sadness, and Hope (To Be Continued…)
*laughing at Johns comment*
Im addicted.
and pray that it’s my golf.
my lifetime sport.
I know Ill have to change things as I age—-but I never plan to stop.
MizFits last blog post..I caint lie to you, People.
you guys is funny đŸ˜‰