The 5 Benefits of Weight Training & How To Get Some

If you want to get fit and look good then weight training is the way to so. Although aerobic exercise is the cornerstone of a healthy lifestyle the need for some weight training is often overlooked. Whilst aerobic activity should be done on a daily basis it is sufficient to do weight training two to three times a week for 20-30 minutes. Here we look at the 5 benefits of weight training.

How weight training can help you

Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise. That isn’t a lot so there is barely an excuse not to be incorporating it into your life. Every adult should be doing exercise to maintain a healthy lifestyle. As we now know lean muscle mass naturally diminishes with age so if you don’t use it you will lose it.

What’s more your body fat percentage will increase over time especially if you don’t replace the lean muscle you are losing. This is where weight training comes in as it helps you replenish your muscle mass as you get older.

The benefits of weight training are many but below we will discuss 5 of the main ones. According to the Mayo Clinic below are some such benefits

Stronger bones. By stressing your bones weight training can increase bone density which will lead to stronger bones. This can have the benefit of reducing the risk of osteoporosis.
Keep your weight under control. Strength training increases your metabolism to helps you burn more calories. It is a great way to lose weight
Better quality of life. Weight training can improve your ability to do everyday activities and live your life. Better muscle strength contributes to better balance and help reduce your risk of falls in old age.
Help your chronic conditions. Weigh training we done properly can help reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
Improve cognitive skills. Regular strength training and aerobic exercise may help improve thinking and learning skills for older adults. This is especially important in old age.

Where to start

If you are looking to incorporate weigh training into your life style a good place to start is a home gym. It really doesn’t take much to set up a home gym. To begin with you might want some exercise mats as they are great for creating a designated area in your home. Good exercise mats will also help minimise injury and fatigue. It is always great to have a good surface for your training.

The other thing you will need is some strength equipment your home gym. That would probably consist of some dumbbells and plates. You might even want to get a bench to help with some of your exercise. The general rule of thumb is if you are over 40 and have been inactive then you should talk to your doctor before starting.