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Posts Tagged ‘beginning weight training’

By Sue Shekut, MA, Licensed Professional Counselor, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

You don’t need to be an Arnold Schwarzenegger to life weights! Read more for ideas on getting started.

Arnold Schwarzenegger, Photo by Carter News agency

Arnold Schwarzenegger, Photo by Caters News Agency

Note: Make sure you doctor clears you for exercise before attempting any form of new physical activity.

There are a number of useful articles and videos to help you figure out how to start a resistance training (weight training) program. I like this bodybuilding guide Best Beginner Weight-Training Guide With Easy-To-Follow Workout! for men here, although most of us look nothing like the guy demonstrating the activities.

For women, Nia Shanks, Lift Like A Girl blog has a great post, 11 Beginner Strength Training Tips for Women on getting started with weights for women.

Nia Shanks, Lift Like Girl

Nia Shanks, Lift Like Girl

I like this workout video overall for a basic beginners weight training workout: 15 Minute Beginner Weight Training – Easy Exercises – HASfit Beginners Workout Routine – Strength. Check it out here on You Tube. HASfit also has an Interactive Trainer App for your Android or iPhone: To download the app for Android, click here. For  iPhone, click here.

I also like Scooby 1961’s 20 min Full Body Workout for Beginners on You Tube here. 

Scooby

Scooby

 

Scooby seems like a super nice (albeit fairly muscle-bound) guy, in his 55’s who shows great form, provides slow, simple instructions. Scooby’s website is Scooby’sworkshop here.
What are your favorite weight lifting articles and videos?

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By Sue Shekut, MA, Licensed Professional Counselor, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

I’ve been lifting weights (also known as resistance training), since I was  a young woman. I am by no means a body builder and at some points in my life, I have lifted less and my body has paid the price (less energy, less muscle mass, feeling more sluggish and low energy). Overall,  I feel much better when I lift weights, even dumbbells, or especially, dumbbells because many weight machines are made for people who are taller than I am.

Weight training isn't just for young people

Weight training isn’t just for young people

Men’s Health posted an article about a study from Penn State College of Medicine that indicates that lifting weights can help us live longer. Dr. Jennifer Kraschnewsk and colleague’s study, Is strength training associated with mortality benefits? A 15 year cohort study of US older adults, found that adults 65 and older who reported that they participated in strength training twice each week had 46% lower odds of all-cause mortality than those who did not. The association between strength training and death remained after adjustment for past medical history and health behaviors.

Another study, “Mental health benefits of strength training in adults,” by O’Connor, Herring, and Carvalho  shows that resistance training also helps us maintain our cognitive abilities (ability to think clearly), longer as well as having other important mental health impacts such as reducing anxiety (American Journal of Lifestyle Medicine, 4(5), 377-396.).

I try to lift 2-3 time a week with dumbbells and bodyweight, nothing fancy, just the basic muscle groups.

What is your weight lifting routine?

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