Strength training for lean muscle

Strong and Fit

Lifting weights. For many, it brings visions of bulky bodybuilders huffing and puffing as they lift huge dumbbells. But strength training is so much more than that, and has multiple benefits that can improve your quality of life—and even prolong it.

First off, lifting weights isn’t just for men. More and more women are finding their way into free-weight areas at their local gym, and that’s a good thing according to Lori Incledon, author of the just-released “Strength Training for Women.”

“I got into lifting free weights in college at a time when women didn’t go into the weight room because they were intimidated,” says Incledon. “I just really liked it and, over the years, have discovered all of the wonderful benefits from it.”

So what are the benefits? Incledon notes the following:

Increased strength. Lifting weights makes you stronger, so you will have more energy and strength to perform daily tasks such as lifting a heavy box or picking up your kids.

Weight loss. The more you strength train, the more your muscles grow and the more your resting metabolic rate increases, which means you’re burning more calories. Translation: you will lose weight. Another plus? As your muscles get stronger and your fat decreases, you will get a more sculpted and shapely look.

Increased bone density. Most common in post-menopausal women, osteoporosis—a serious health threat to women where bone density decreases—can be avoided or delayed through strength training. How? As you strength train, you build up your muscles and, as studies have shown, the more healthy weight you load on your bones, the stronger they get.

Now that you’ve heard about the benefits, it’s time to get started on a strength-training plan. Incledon recommends taking the following steps:

1. Start by checking in with your doctor and getting a physical to make sure that it’s okay to begin an exercise program.

2. Hire a personal trainer to help you design a program. Incledon notes the importance of asking a potential trainer about their qualifications and credentials. She also recommends talking to the trainer about your personal goals and what their philosophy is to help you get there. Hopefully, you’ll find a trainer that matches your philosophy.

3. Educate yourself by reading magazines and books about weight training (such ase Incledon’s “Strength Training for Women” from Human Kinetics, www.hkusa.com). It helps to have a basic understanding before starting a program.

4. Be patient. You might not see results right away, but inside, your body will be experiencing results immediately.

Have fun with your strength training. It will make you stronger, healthier and happier. What more could you ask for?

Rebecca Heaton is a sports and fitness writer and editor of the Rocky Mountain Sports magazine based in Colorado. She also contributes to a number of regional sports and fitness publications around the country.