Its easier than you think to start strength-training with weights.
),then youre missing out on some serious health benefits.
For anyone whos never even looked at the rack of dumbbells at the gym, dont worry.
Photo:Caitlin-Marie Miner Ong
But thats just because its unfamiliarpromise!
The big picture is everything else it can do for you.
For starters, it can help extend your life.
Caitlin-Marie Miner Ong
This makes your bodymore efficient at pulling oxygenfrom the circulating blood which reduces the overall strain on the heart.
Body Mass Index (BMI) was developed as a way to categorize people by weight.
However, it is a biased and unreliable metric for making sense of your body weight or health.
Caitlin-Marie Miner Ong
In2023 the American Medical Association issued new guidelines around using BMI,including alternatives for screening and interventions.
Supports Mental Health
There are mental benefits to be gained as well.
If youre a strength-training newbie, its actually best to begin with your own body weight.
Caitlin-Marie Miner Ong
Progress to light weights.
Baptiste recommends adding these five specific dumbbell weights into your routine.
If you cant do [the exercise] 10 times, its too heavy, he says.
Caitlin-Marie Miner Ong
If you’re able to do it more than 20 times, its too light.
Prioritize correct form over everything.
Ask a professional trainer.
Caitlin-Marie Miner Ong
Feet should be wider than hip-width apart and toes turned out slightly.
Press into feet, engage core, and squeeze glutes to rise back to standing.
Slowly lower arms back to the start.
Push into the front foot to rise back to standing.
After desired reps, repeat steps with the opposite leg in front.
Keeping shoulders down and head up, reverse motion to lower left leg down slowly to the ground.
After desired reps, repeat on the other side.
This is your starting point.
Press weights up until elbows are straight.
Pause, and then slowly bend your elbows back to the starting position.
You’ll also see improvements in your balance and motor coordination.
It takes about a month or two for lean muscle mass to build enough to see results.
For ultimate results, lift weights for 20-30 minutes at least three times per week.
The amount of time is also determined by the results you seek.
For instance, you’ll need more time in the gym to build muscle and less to maintain.
Warms up help the body get the blood pumping and the joints lubricated.
you could do this by engaging in light cardio, like walking briskly or jogging on the treadmill.
This is similar to warming up before a cardio workout, as the intention is the same.
Walston JD.Sarcopenia in older adults.Curr Opin Rheumatol.
2018;75(6):566-576. doi:10.1001/jamapsychiatry.2018.0572
