When many of us think of lifting weights, images of tanned and beefed-up bodybuilders come to mind. However, strength training is an essential part of every exercise routine, and it has nothing to do with looking like the Hulk.
Benefits of Strength Training
People of all ages and abilities can benefit from lifting light weights and even using their own body weight to build strength. In fact, research has shown that weight-bearing exercises can really boost the medical treatment of patients with osteoporosis, arthritis, and heart conditions. A Harvard T.H. Chan School of Public Health study even found that lifting weights can help fight belly fat as we get older.
Here are some other health benefits that go hand-in-hand with strength training:
- Promote bone health
- Prevent muscle loss
- Burn more calories during exercise
- Tone your muscles
- Develop better balance
- Boost energy
- Improve mood
Strength Training Tips
If you’re new to lifting weights, all those bars and machines can be pretty intimidating. Here are some tips on how to supplement your cardio and endurance routine with light repetitions to boost your body’s strength and overall health.
Consult a Professional
If you’re new to lifting weights, the last thing you want is to get injured because you’re not using them the safe and proper way. Consider consulting a personal trainer, qualified fitness expert, or medical professional before starting a new exercise routine.
Start with Your Core
Everything stems from your core, so this is the most logical place to start with a new strength training routine. Pilates and yoga classes are a great place to start to work your core and build strength with your own body weight.
Still Get Lots of Cardiovascular Exercise
There’s no substitute for good cardio, whether it’s running, walking, biking, dancing, aerobics, or spending time on an elliptical machine. Ideally, you should do something that gets your heart rate up at least four or five times per week to get the most out of your weight lifting routine.
Build Frequency and Intensity
Albert Einstein once said that doing the same thing over and over again and expecting different results is the definition of insanity. As you start your weight lifting journey, you might start to feel like you’re going insane with all those sets and repetitions. Although it’s important to build up slowly, you should also focus on building frequency and intensity. Next time at the gym, try to add one more repetition than you’ve been doing or add one more bar of weight on your favorite machine.
Your New Strength Training Routine
To kick off your new strength training routine, let’s start with the basics! This set of seven exercises is a great starting point to build a stronger core, arms, and legs! Check out these helpful videos to understand proper form.
- Bicycle Abs
- Superman (back)
- Bicep Curls
- Triceps Extension
- Lateral Raise (shoulders)
- Lunges
- Squats
Joint Support
As you start intensifying your workout routine with light weights, don’t forget about your joints! Heavy weights can take their toll on your joints, which can lead to serious mobility conditions. We recommend taking Shark Cartilage or Omega-3+ Shark Liver Oil supplements while weight training to support joint health and overall wellness.