Weight Lifting
Good for Your Body, Good for Your Health

Weight lifting—sometimes called strength training or resistance exercise—is not just for bodybuilders or well-toned athletes. As evidence grows about the health and fitness benefits of strength training, women and men of all ages are taking time to pump a little iron.

The benefits
Adults typically lose 20 to 40 percent of their muscle tissue as they age. This saps strength and speeds up bone loss.

Weight lifting helps slow, and even reverse, this process, decreasing the likelihood of osteoporosis and disability. As the body replaces fat with muscle—which weighs more—the bones grow and strengthen to carry the heavier load.

Strength training also may help you keep your weight in check. How muscle burns more calories than fat.

It’s never too late to start. In one study, frail participants ages 87 to 96 were able to increase their muscle strength by almost 180 percent after just eight weeks of training. But be sure to get your doctor’s advice before starting if you have a serious condition, such as heart disease or arthritis.

Choosing the equipment
Many people use weight machines or free weights—such as dumbbells, barbells, and ankle weights. But cans of food or containers filled with water also work. Free weights provide a relatively inexpensive way to work out at home. Machines are better at isolating and working specific muscle groups.

Setting up a routine
Here are some tips to get started:

• Set aside 20 to 40 minutes two to three times a week. Remember, weight training is only one part of a total fitness program. You also need to make time for aerobic exercise, such as brisk walking, to get your heart and lungs working. Remember to stretch also.
• Work each major muscle group: shoulders, arms, chest, abdomen, back, hips, and legs. For each exercise, do eight to 15 repetitions. Rest a minute and do another set.
• Choose a weight heavy enough to make you fatigued after eight to 15 repetitions. If you can’t lift a weight eight times in a row, begin with a lighter one. Once you can lift it easily 15 times, increase the weight.
• Perform each exercise slowly and smoothly. Take two to three seconds to lift, and four to six seconds to lower the weight.
• Exhale as you lift, and inhale as you lower the weight. It’s normal to feel a little sore after you begin weight lifting. But take time off if you feel exhausted, pull a muscle, or experience sore joints.