I HAVE ENJOYED THE BENEFITS
By “lifting weights”, I mean all kinds of resistance training to build strength. This includes barbells, dumbbells, Nautilus or similar machines, bodyweight exercises, pushing or pulling Bullworkers, resistance bands and any other means to develop strength.
Only this morning, I made this change: I needed to slow down my reps with dumbbells, though this meant fewer total reps. I slowed down on the positive or concentric part of the movement, which was the upward curl in my case today. But I slowed down even more on the negative or eccentric part, the lowering of the dumbbells. The result was a much better “pump”.
There is always something to learn. Also, many ways to improve our reps and sets.
This made me think in general terms about the benefits of strength training.
There are significant health benefits:
Muscle strength. Weight training increases muscle mass and strength. This helps athletes and bodybuilders, but also everyone else. Overall functional strength is enhanced and daily tasks become easier.
BONE HEALTH. Resistance training is effective in improving bone density. This helps us to avoid osteoporosis and reduces the risk of fractures, especially important for seniors.
METABOLISM. Building lean muscle mass by weight lifting can increase our resting metabolic rate. This means we can burn more calories even while resting, helping us to lose or manage our weight more easily.
JOINT HEALTH. Strengthening the muscles around our joints will protect those joints and benefit those of us who may have arthritis or joint-related issues.
IMPPROVED BODY COMPOSITION. Weight training helps us to reduce body fat and increase lean muscle mass, which gives us a healthier body composition. Our physical appearance and overall health are improved.
BLOOD SUGAR CONTROL. Regular strength training can improve insulin sensitivity, which helps us to regulate blood sugar levels.
CARDIOVASCULAR HEALTH. Some studies suggest that resistance training may help to regulate blood pressure. But I recommend both cardio and strength training for best results.
MENTAL HEALTH. Exercising, including weight training, can trigger the release of endorphins, which contribute to stress reduction and a happier mood. Regular physical activity has also been linked to better cognitive function and less risk of cognitive decline.
IMPROVED POSTURE. Resistance training can target specific muscle groups, including those that affect our posture. As an example, a stronger core and back can contribute to better spinal alignment.
BETTER SLEEP. Regular physical activity, including weight training, is associated with better sleep quality. It can help us fall asleep faster and enjoy deeper, more restorative sleep.
EQUIPMENT FOR HOME WORKOUTS
Personally, I work out at home, though I still have a YMCA membership. I like to finish my workouts every morning before breakfast. I have a treadmill and several kinds of strength building tools.
I like Amazon as a source for such equipment. As an Amazon associate, I may use their links within my articles and earn commissions when purchases are made from the links. This does not affect the pricing.
With each Amazon link, there are pictures, detailed information, prices, reviews and further links to similar or complementary items.
Here are some pieces of equipment that I use at home:
Nordic Track treadmill. I use this model and have found it to be very durable with daily use.
Teeter inversion table. My chiropractor highly recommended the Teeter brand. I used this to eliminate sciatica and spinal stenosis.
Adjustable dumbbells. I use dumbbells similar to these and they take up very little room.
Lighter weights. For those who are new to weight training or who prefer lighter resistance.
Resistance bands with handles. These are very versatile and can be enough for a total body workout at a very low price.
Loop bands. I use these for physical therapy. They are also effective for lighter workouts of any kind. Less than $12.
Push-up board. This is the exact model I use – to deepen my push-ups and to be able to stress specific muscle groups.
Crunch device. I use this to protect my back when doing floor abdominal movements.
MY PERMANENT LINKS
At the side of my website, I keep links to two companies that have been important to my workouts and sports participation.
Dick’s Sporting Goods. I have been a customer of DSG for at least 5 decades and find everything I need for tennis, golf, fitness wear and sportswear. Currently, they are promoting – 50% Off footwear, women’s adidas Tiro pants for $39.98, discounts on golf balls, GT BMX style bikes for $198.98, 40% off NCAA apparel and 45% off cardio equipment. Click on the red link.
Bullworker fitness. This company has been in business for over 60 years. They provide high quality home workout tools for isotonic and isometric modes of contraction. I use their Bow Classic and Steel Bow at home and get great results. Click on the red link.
FINAL THOUGHTS
If you are new to weight lifting, be sure to check with your physician before beginning a routine. Use lighter weights to begin and always use correct form.
Progressive overload is the key! Muscles will grow when they are consistently challenged with more resistance to overcome. Gradually increase the resistance, but maintain good form.
Balance your routines. Don’t build huge arms and small legs. Rest between workouts. Muscles grow at rest. The fibers are torn down during the workouts.
Stay consistent. Change the sets, reps, equipment or exercise movements periodically to avoid monotony or burnout.
A lifestyle of fitness is a choice that you will never regret!
Please, leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
