Get Stronger and Fitter with These Effective Weight Lifting Exercises

WEIGHT TRAINING BENEFIT

Weight Lifting Exercises

INTRODUCTION

Weight training is an effective way to build lean muscles. There are numerous benefits to weight training. As we age, it helps us build stronger muscles to support our joints and bones. The best part about weight training is that you don’t need to hit the gym every day to do strength training. You can do it in the comfort of your home with a pair of dumbbells or by using your own bodyweight. If you haven’t done strength training before, it is best to do it under the supervision of a trainer to understand the correct form. Also, you need to consistently train your muscles in the correct form so that you can gradually increase the weight over time.

Types Of Strength Training

1. Muscular hypertrophy

This type of strength training is done with the aim of building your muscles mass using moderate to heavy weights. e.g., bench press

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2. Muscle endurance training

It aids in building your endurance, and it is practised by using light weights with high repetitions. e.g., kettlebell swing.

3. Circuit training

This is a full-body workout in which you train your whole body using several exercises. e.g. Jump ropes

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4. Maximum strength training

This type of weight training is for advanced-level weight trainers. In this method, low reps are done with heavy weight to improve your overall strength in your targeted muscle groups. e.g., military press Yuvaap

5. Why is strength important in life?

Strength training aids in building your muscles, which support your bones and joints. As we age, our joints become stiffer due to a decrease in our bone density. When we train our muscles, it helps us avoid injuries during our routine activities. Yuvaap

Six Major Benefits Of Weight Training

1. Increases your strength

It helps in building your muscles and make you stronger. With improved strength your overall body function improves and also your energy levels. Yuvaap

2. Make you leaner

The more muscles you have, the leaner and more toned you will appear. The muscles are denser than the fat. The more fat you lose, the more defined your muscles will be. Yuvaap

3. Reduces the risk of injuries

When you train your muscles, they become stronger. Stronger muscles act as a cushion for your joints, which helps prevent injuries. It reduces the load on the joints. In addition, it increases your range of motion. Yuvaap

4. Burns more calories

When you do weight training, it helps you burn more calories, even when you are resting. It increases your metabolic rate, which means it helps you lose weight faster.

5. Boost your mood

A good training session releases the secretion of endorphin hormone in the body, which uplifts your mood. Also, regular exercise improves your mental wellbeing by reducing stress and anxiety.

6. Improves bone strength

Weight training puts your bones under stress, which improves their strength by increasing the production of bone forming cells. The stronger your bones, the lower your chance of developing osteoporosis and fractures. Yuvaap

Most important weight lifting exercises

It is necessary to learn the correct form if you are new to weight training. Select the weights according to your strength and gradually increase them. Some of the beginner-friendly exercises are:

Using a dumbbell

• Bicep curls

• Triceps extension

• Single arm rowing

• Shoulder press

Using body weight

• Plank

• Squats

• Lunges

Myths About Weight Training

1. Weight training is for men

It is for everyone, irrespective of gender. If you think that weight training will make you bulkier, then you are wrong. It will help you tone your body instead of making you look heavy. Yuvaap

2. Weight training is not for old people

Elders can customise it as per their needs. Strong muscles are crucial to supporting weak joints. People who are inactive are more likely to suffer from joint ailments.

3. Weight training damages your joints

It is necessary to do strength training in the correct form with the correct amount of weight to avoid any injuries.

If you do it correctly, it helps increase your mobility and relieve muscle pain.

4. Cardio is more effective for fat loss

Cardio exercises are done to improve your heart's functioning. People who practise strength training readily lose weight.

Tips For Beginners: How To Do It Safely

1. Always do a warm-up

Warming up your muscles before exercising reduces the risk of injuries. It improves blood circulation, which is necessary before you train them.

2. Don’t rely on momentum

While lifting, it is necessary to improve your muscle-mind connection rather than relying on the momentum of the weights. Yuvaap

3. Focus on your breathing

It is necessary to breathe while training to improve the oxygenation of the brain and muscles so that they can train effectively.

4. Start with simple exercises

If you are a newbie, it is best to start with the basics and understand the correct form and rangeofmotion.

5. Do not ego-lift

Most people tend to lift heavy to gain speedy results. It is necessary to focus on the form and not on how much you can lift.

CONCLUSION

Strength training has several benefits, and you will reap the benefits of weightlifting if you are consistent with your routine. However, it is necessary to build strength slowly by working on each muscle group.