Health Topics for Exercise and Fitness

Smoking Cessation

Weight training

Do your muscles lack strength? Has your body fat increased? Do you become breathless when walking up a flight of stairs? Over the years, someone who gains 30 pounds of body weight may have really lost 15 pounds of muscle and gained 45 pounds of fat. Weight training rebuilds this loss of muscle caused by years of inactivity.

Weight training preserves muscle mass. Posture improves and the body firms up. The body uses oxygen better and the muscles and bones are stronger. Muscle strength is built by overloading the muscle. This means lifting more weight than one usually lifts. The body responds to this challenge by becoming stronger.

One method of weight training rotates the exercises done for different areas of the body. It works the lower back once a week. The arms, neck, shoulders, and trunk are worked 2 or 3 times a week. The chest and legs are exercised 3 times a week. Begin with a light exercise program. Perform 1 to 3 sets of 8 to 12 repetitions per muscle group. Exercise slowly with good posture, full range of motion, and regular breathing.

For weight resistance, try about one-fourth of your body weight for leg exercises, one-sixth for upper trunk, and one-eighth for your arms. When improvement is seen, add weight resistance, but not more than 5 percent extra each week.

Another method of weight training is to do a total workout 2 or 3 times a week. This allows the body to recover between workouts. Remember, muscles grow when you rest them after a period of exercise.

Workout routines should be changed every so often. Do not perform the same workout over and over for many months. This decreases the benefit because the muscles adapt to the workload. Variety is important. The muscles need to be worked differently from time to time.

Consult a physician before beginning any exercise program. Beginners are encouraged to work with a qualified exercise instructor during the early stages of training.

Last Reviewed: 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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