Weight training: Improve your muscular fitness

Weight training can help you tone your muscles, improve your appearance and fight age-related muscle loss. Better yet, weight training doesn't take as long as you might think.

By Mayo Clinic staff

Your friends enjoy using the weight machines and free weights at the fitness center. And you see the results of their hard work — toned muscles and an overall improved physique. You'd like to start a weight training program, but you're not sure you have the time. Think again! Weight training might not be as time-consuming as you think.

Weight training 101

Weight training is a type of strength training that uses weights for resistance. Weight training challenges your muscles by forcing them to adapt to the stress of the weights. Consider basic weight training principles:

• Learn proper technique. For best results, proper technique is essential. If you're not sure whether you're doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.
• Do a single set of repetitions. Theories on the best way to approach weight training abound, including countless repetitions and hours at the gym. But research shows that a single set of 12 repetitions with the proper weight can build muscle just as efficiently as can three sets of the same exercise. So what's the proper weight? One that's heavy enough to tire your muscles after about 12 to 15 repetitions. You should be just barely able to finish the last repetition.
• Start slowly. If you're a beginner, you may find that you're able to lift only a few pounds. That's OK. Once your muscles, tendons and ligaments get used to weight training exercises, you may be surprised at how quickly you progress. Once you can easily do 12 repetitions with a particular weight, gradually increase the weight.
• Take time to rest. To give your muscles time to recover, rest one full day between exercising each specific muscle group. You might choose to work the major muscle groups at a single session two or three times a week — or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.

For most people, short weight training sessions several times a week are more practical than are extended daily workouts. "You don't have to be in the weight room for 90 minutes a day to see results," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "You can see significant improvement in your strength with just two or three 20- or 30-minute weight training sessions a week."

Reap the rewards

Lean muscle mass naturally decreases with age. If you don't do anything to replace the muscle loss, it'll be replaced with fat. But weight training can help you reverse the trend — at any age. As your muscle mass increases, you'll be able to work harder and longer before you get tired. You'll maintain joint flexibility, increase bone density and better manage your weight. Get started today!

 

Effective weight training depends on proper technique. Follow these do's and don'ts to maximize your weight training program.

By Mayo Clinic staff

You don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won't give you these benefits — and may even lead to injury.

Check your technique

You might learn weight training techniques by watching friends or others in the gym — but sometimes what you see isn't safe. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts.

If you're just getting started, work with a knowledgeable weight training specialist — a physical therapist, athletic trainer or other fitness specialist who's familiar with proper weight training technique. If you've been using weights for a while, consider scheduling time with a trainer to demonstrate your technique and identify any changes you may need to make.

Weight training do's

When you're weight training, do:

• Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 repetitions with the proper weight can build strength just as efficiently as can three sets of the same exercise. As you get stronger, gradually increase the amount of weight.
• Use proper form. Learn to do each exercise correctly. The better your form, the better your results — and the less likely you are to hurt yourself. If you're unable to maintain good form, decrease the weight or the number of repetitions. Remember that proper form matters even when you pick up and replace your weights on the weight racks. If you're not sure whether you're doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.
• Breathe. You might be tempted to hold your breath while you're lifting weights. Don't. Holding your breath can lead to dangerous increases in blood pressure. Instead, breathe out as you lift the weight and breathe in as you lower the weight.
• Seek balance. Work all of your major muscles — abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the front of the shoulder and the back of the shoulder.
• Rest. Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.

Weight training don'ts

When you're weight training, don't:

• Skip your warm-up. Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity.
• Rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.
• Overdo it. For most people, completing one set of exercises to the point of fatigue is typically enough. Additional sets may only eat up your time and contribute to overload injury.
• Work through the pain. If an exercise causes pain, stop. Try it again in a few days or try it with less weight.
• Forget your shoes. Shoes with good traction can keep you from slipping while you're lifting weights.

Remember, the more you concentrate on proper weight training technique, the more you'll get from your weight training program.

 

For weight training, is it better to use free weights or machine weights?

Edward R. Laskowski, M.D.

There has long been debate about which weight training method is better: free weights or machine weights. In fact, however, no single piece of weight training equipment is best for everyone. Both free weights and machine weights — as well as other types of resistance — can help you increase your strength. The choice depends on many factors, including personal preference.

Free weights are versatile and inexpensive. They also simulate real-life lifting situations and promote whole-body stabilization. Likewise, machine weights also can be effective weight training tools — as long as you use machines that adjust to your body dimensions and allow full range of motion of your joints.

The bottom line? Choose a weight training system that you enjoy and that fits into your lifestyle. And whatever type of resistance you choose, remember that proper technique is more important than the specific type of equipment.