There are lots of reasons to feel good about weight lifting and resistance exercises. For one, they’re some of the most effective ways to gain physical strength when done correctly.

Improving your strength makes it easier for you to carry your body weight, and it can make everyday movements and tasks simpler (no more trouble opening jars!). Increasing your muscle strength through weights may also improve your performance in other sports or activities.

“By lifting weights and becoming strong, you’ll change every aspect of your body,” Samantha explains. “By adding weight training to your routine two to three times a week and eating a protein-rich diet you’ll be on your way toward achieving a healthy, muscular physique.”

She adds that while there’s no need to be afraid of lifting heavy weights, it’s always good to start with lighter weights to perfect your form first. “Make sure that you start out with manageable, lighter weights so that you can focus on technique, and slowly work your way up to heavier weights,” Samantha advises.

“With any exercise plan, your main priority should be to benefit the inside of your body,” says Samantha. “But as a bonus, exercise benefits your external appearance as well.”

Research published in the International Journal Of Exercise Science in 2010 surveyed women and men who regularly work out to see if the amount they exercise correlates to their body image. Nearly 60 per cent of respondents agreed that it does, and that they increase the amount they exercise when they want to feel better about their bodies.

Another study conducted in 2018 by University of Sao Paulo investigated body positivity in women over 60. In a group of women who do resistance training, 90 per cent of them reported satisfaction with their bodies. In a group of women who were untrained, only 15 per cent of them were satisfied.

Start with 12 to 15 reps with lightweights, and as you get stronger, increase the weight and decrease the reps to eight to 10.

Text: Bauer Syndication

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