Welcome back to GertieBlu, where we explore the ins and outs of wellness, self-care, and making choices that support a balanced lifestyle. Today, I’m weighing in on a topic that’s often debated but growing in popularity—lifting weights at the gym. If you’ve ever wondered whether you should pick up those dumbbells, here’s what you need to know.
The Big Question: Should I Lift Weights?
Short answer: Yes!
Lifting weights isn’t just for bodybuilders or athletes. It’s one of the most effective ways to enhance your overall health and well-being, regardless of your age or fitness level. Here’s why strength training deserves a spot in your gym routine:
1. Boosts Metabolism and Fat Loss
Lifting weights builds muscle mass, and muscle is more metabolically active than fat. That means the more muscle you have, the more calories your body burns even when you’re not working out. Cardio exercises like running are great for calorie burning during the session, but lifting weights continues to torch calories long after you’ve left the gym.
Bonus: You won’t just see changes on the scale, but also in how your clothes fit as your body composition shifts.
2. Strengthens Bones and Reduces Injury Risk
As we age, bone density naturally decreases, which can lead to osteoporosis or fractures. Weightlifting is a key way to combat this by stimulating bone growth. It makes your bones stronger and helps maintain your posture, balance, and overall mobility.
Plus, building muscle strengthens your ligaments and joints, reducing your risk of injury in daily activities. Whether it’s carrying groceries or chasing after your kids, strength training helps make you more resilient.
3. Improves Mental Health
Exercise in general has been proven to reduce stress and anxiety, and lifting weights is no exception. The physical exertion of lifting releases endorphins, also known as the “feel-good” hormones. But there’s also a psychological boost that comes with setting goals in the gym and achieving them.
Lifting weights can make you feel empowered, confident, and mentally tougher. It’s more than just a workout—it’s a way to cultivate discipline and challenge yourself to become stronger, both mentally and physically.
4. Tones Your Body (Without Getting “Bulky”)
A common myth, especially among women, is that lifting weights will make you look bulky. The truth? Gaining muscle takes time, and women generally don’t have the testosterone levels necessary to bulk up the way men do. Instead, weightlifting helps you create a toned, lean look by burning fat and building muscle in the right places.
By focusing on proper form and moderate weights, you can achieve a sculpted physique without worrying about getting too “big.”
What Type of Weightlifting Should You Do?
If you’re new to lifting, it’s a good idea to start with a mix of machines and free weights. Machines help guide your movements, making them ideal for beginners, while free weights allow you to work multiple muscle groups at once and engage your stabilizer muscles. Here are a few beginner-friendly exercises you can try:
- Squats: For legs and glutes
- Deadlifts: To strengthen your back, core, and legs
- Bench Press: For chest, shoulders, and arms
- Rows: To target the back and biceps
Aim for a balanced routine that hits all your major muscle groups. It’s also worth working with a trainer at first to learn proper technique and avoid injury.
How Often Should You Lift?
If you’re just getting started, two to three days a week is a great way to ease into weightlifting. This frequency gives your muscles time to recover while still making progress. As you become more comfortable, you can increase the number of days or target specific muscle groups on different days.
Final Thoughts: Is Weightlifting Right for You?
Weightlifting isn’t just for people looking to build huge muscles. It’s one of the most beneficial forms of exercise for overall health, from improving your metabolism to boosting your mental well-being. If your fitness routine feels stagnant or cardio is no longer giving you the results you want, it’s time to step up and give strength training a try.
Whether you’re aiming to get stronger, leaner, or simply feel more empowered in your body, weightlifting can help you achieve your goals. Remember, start slow, listen to your body, and don’t be afraid to challenge yourself!
Until next time, stay strong and stay healthy!
GertieBlu 🌿
