Want to lose weight? Don't skip the weights
Weightlifting has a reputation for "bulking up," so it may not be the first type of exercise you choose when you want to lose weight.
Contrary to the common belief that weightlifting contributes to weight gain, experts emphasize that building muscle can actually aid in weight loss. This misconception highlights the potential benefits of weightlifting that are often overlooked. When performed correctly, weightlifting can increase the number of calories burned, even during periods of rest, and lead to a more favorable body composition, according to health experts.
Dr. Russell Camhi, a specialist in primary care sports medicine, explains that muscle tissue burns more calories than other types of tissue, even when the body is at rest. This means that the more muscle you have, the higher your metabolic rate, which can help in managing weight over time. Furthermore, strength training can improve your body composition, as reported by the Mayo Clinic.
Aside from its impact on weight, strength training offers additional benefits such as enhancing testosterone levels in men and maintaining bone density in women. Maintaining strong bones and muscles becomes increasingly crucial as one ages, as it can help prevent falls and injuries. The U.S. Department of Health and Human Services recommends a combination of moderate aerobic exercise and strength training for overall health.
When initiating a strength training program, it is advisable to begin with a warm-up, such as brisk walking. Each exercise should involve 12 to 15 repetitions with a weight that challenges the muscles but does not cause pain. It is essential to allow sufficient rest for each muscle group before engaging in further training sessions. If you have any chronic conditions or safety concerns, consulting with a healthcare provider before starting a new exercise regimen is strongly recommended.
Strength training can be performed at home or in a gym using various equipment, including free weights, weight machines, resistance tubing, or cable suspension training. Bodyweight exercises like push-ups, lunges, and squats are also effective alternatives. Dr. Camhi advises starting with simple movements and gradually increasing intensity to prevent injury.
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