There’s a lot of buzz right now about the importance of lifting weights, and for good reason. Lifting weights (also known as resistance training) is not only good for weight management and bone density, but studies have shown that it can reduce causes of overall death in those over 65 as well as decrease the chances of death in cancer patients. After age 30, women lose up to 3-8% of their muscle mass per decade, and this can accelerate after menopause. Simply put – women SHOULD lift weights – here’s how to start!
If you’re anything like I was, you may feel intimidated or lost about how to get started on lifting weights. It can be confusing! Do you use machines at the gym? Barbells? Dumbbells? Bands? How heavy and how often? How will I know if I’m doing it right? The list goes on and on! I personally had no interest in lifting weights at first, until my husband really wanted to open a CrossFit gym. Now, I’ve been lifting for 12 years and can’t imagine going back as it truly has improved my life.
First, let’s clear up a few myths about weightlifting:
- “Weight Lifting makes you bulky”. I’m here to tell you that you will not instantly look like a bodybuilder. For most people, it takes dedication to lifting multiple days a week along with careful attention to muscle-promoting dietary intake to even begin to see muscles. On top of that, it takes consistency over the course of many years to begin to see and maintain muscle. It is especially difficult for women to build muscle – simply stated, it won’t happen unless you put dedicated time and effort into it.
- “I’m too old to start lifting weights”. You can start at any age, any time. Lifting weights isn’t just for 20-year-olds. In fact, it is absolutely critical that you incorporate some resistance training into your routine as you age. No, your strength capability won’t be the same if you start at age 60 as opposed to age 20, but literally ANY strength training will be of benefit to you.
- “I can’t afford to go to a fancy gym or invest in a home gym”. You don’t need to hire a trainer or invest hundreds of dollars to learn to lift weights. Now I will say, that IF it’s in your budget, hiring a knowledgeable trainer will definitely give you confidence and will help you get off to a good start. However, with some online guidance and some dumbbells, you can get a great weight resistance workout routine going at home.
- “I will get hurt lifting weights”. It is true that you CAN get hurt lifting weights. You can also get hurt doing a lot of things in life, and I’m sure you’ve gotten hurt from doing things that weren’t supposed to hurt you! You should never start off lifting more weight that you are comfortable lifting (and if any trainer puts you in that position, find a new one). It is universally recommended to start with light weight and work your way up as your strength improves, this is the best way to avoid injuries with weight lifting
Physical Benefits of Weightlifting
One of the key advantages of weight lifting is improving muscle strength and endurance, which enhances overall functional fitness and makes daily tasks easier. It also promotes the development of lean muscle mass, which increases metabolism and helps with fat loss. Resistance training is vital for bone health, as it strengthens bones and reduces the risk of osteoporosis by stimulating bone growth and improving bone density. Additionally, it helps improve joint stability and flexibility, reducing the risk of injury. Regular weightlifting can also improve cardiovascular health, as it contributes to lowering blood pressure and improving cholesterol levels, ultimately supporting long-term heart health. And here’s a fact if you’re looking to make body changes…you will not have meaningful body composition without lifting weights, you just won’t.
Much more can be said about the benefits of resistance training, but since this is a how-to-start post, we will leave it at that and move on to the actual how-to!
Getting Started with Weightlifting
- IF you are able and it’s within your budget, I do recommend going to a gym or getting a personal trainer that is specifically knowledgeable about lifting weight (not just a generic “trainer” at the gym). Having that hands-on approach and being able to be shown the movements in person is invaluable to learning how to perform the movements correctly. You will also have access to multiple modalities (barbells, dumbbells, machines) if you partner with a trainer or a gym. As a CrossFit coach and former gym owner, I know that there are tons of CrossFit gyms out there that are great with helping beginners learn how to lift – don’t be intimidated!
- If you choose to embark on this venture on your own, start by watching some youtube videos on these movements: dumbbell squats, dumbbell lunges, dumbbell shoulder press, dumbbell push press, dumbbell power clean, dumbbell deadlift. There are many more, but these are foundational movements that can be built upon for more complex movements. Practice these movements on your own WITHOUT weight (pretend you are holding the dumbbells in your hands) several times so you can feel how the movement should feel.
- Purchase a basic set of dumbbells like these. This will get you off to a good start with using light weights to start and build up to a heavier weight as your strength improves. I also recommend a workout mat such as something like this, or if you have a lawn/grass area you can work out on a beach towel or lawn blanket is good for having a surface to do things like push-ups on.
- Incorporate these movements into a 15-minute HIIT (High Intensity Interval Training) workout to get the benefits of BOTH resistance and cardio training. Aim for doing a weight training workout 3 times a week at least.
Some bonus information:
What does it mean to “lift heavy”? You will see various fitness influencers saying you need to “lift heavy”. In most instances, I agree! If you are safely moving lighter weights and have a foundation built up, you should challenge yourself to lift heavier weights in a workout. If you are brand new to resistance training or have medical or physical limitations that prevent you from lifting heavy, that’s ok. ANY weight is better than none!
All that to say, I would say that “lifting heavy” means that by the 5th rep of a movement, you are physically unable to do a 6th. So if you have done 5 shoulder presses at X weight and cannot lift them for a 6th, THAT is what is heavy for you. If you are able to easily do 10+ reps with a weight, then that is NOT heavy for you.
As far as equipment goes, dumbbells are a great place to start and will last a long time, however you can add things like kettlebells and bands to your arsenal so that you can keep your routines fun and mix up the movements. A boring workout routine will lead to you losing interest and giving up. Remember, you will reap massive benefits from making this a lifestyle!
What if I know I need to lift weights, but just can’t bring myself to do any of this?
I get it. Sometimes things can just be overwhelming and life’s circumstances keep us from doing the things we know we need to do. If this is you, I recommend buying a weight vest like this. Get the lightest weight if you are new to resistance training because it’ll feel heavier than you think. Start off by wearing this vest around your house for 15 minutes a day WHILE you are on your feet doing things around the house. Build up to wearing it on walks in your neighborhood for longer periods of time. Add in some squats and lunges while wearing the vest.
As your core strength improves, buy the next size up and go back to shorter intervals of time worn (it can make your lower back achy when you first start). I absolutely love weight vests for resistance training, they really do help you build muscle especially in your core area. Be sure not to slump or sag down when wearing it, keep your shoulders back and think “good posture” while it’s on. You got this!!
Conclusion
Incorporating resistance training into your fitness routine is a simple and effective way to build strength, improve endurance, and enhance overall health. Having a healthier, stronger body provides you a shield of protection against disease and injury, as well as increases fat burning and better body composition. You can’t go wrong!
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Disclaimer
These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.
