Lifting weights is one of the best things you can incorporate into your personal routine, but it often gets a bad wrap and is commonly misunderstood. We are here to tell you that lifting weights is good, and if you aren't doing this 2-3 days per week (at a minimum), you should!
Myth: Lifting weights makes you bulky
FACTS: Building significant muscle mass and becoming "bulky" requires a combination of factors including intense weight lifting, a calorie surplus diet, and often the use of supplements or other substances. If your goal is to avoid excessive bulkiness, you can customize your weight lifting program by adjusting the weight, repetitions, and rest intervals to focus on toning and developing lean muscles instead.
Myth: Lifting weights makes you less flexible
FACTS: Weight lifting can improve your flexibility when performed with proper technique and accompanied by appropriate stretching and mobility exercises. Incorporating dynamic warm-up routines and post-workout stretching can help maintain or even enhance flexibility alongside weight lifting. However, if weight lifting is not balanced with stretching or mobility work, muscle tightness and limited range of motion can occur, potentially leading to a perceived decrease in flexibility. Therefore, it is crucial to incorporate flexibility exercises into your overall training routine to maintain or improve flexibility while weight lifting.
Myth: To lift weights I need to spend a lot of money
FACTS: You do not have to spend a lot of money to start weight lifting. While there are various equipment and accessories available for weight lifting, you can begin with the basics without breaking the bank.
Bodyweight exercises: You can start building strength and muscle by using your bodyweight alone. Exercises like push-ups, squats, lunges, and planks are effective for beginners and require no additional equipment.
Here are some low cost bodyweight programs and resources that we love!
Dumbbells and resistance bands: Investing in a set of adjustable dumbbells or resistance bands can provide you with versatile training options at a relatively low cost. These tools allow you to perform various weight lifting exercises and can be found at affordable prices.
DIY alternatives: If you're on a tight budget, you can get creative and use household items as makeshift weights. Water bottles, filled backpacks, or even bags of rice can serve as substitutes for dumbbells or kettlebells.
Gym membership: Joining a local gym is a popular and affordable way to access weightl ifting equipment. Many gyms offer competitive pricing and a wide range of equipment suitable for weight lifting.
Remember, as you progress and become more committed to weight lifting, you may choose to invest in additional equipment or seek professional guidance. However, starting weight lifting can be done affordably with minimal investment, focusing on the fundamentals and gradually expanding your resources as needed.Myth: Lifting weights is bad for your joints
Myth: If I'm doing cardio, I don't need to lift weights
FACTS: Cardio does not take the place of lifting weights. While cardio workouts focus on cardiovascular endurance and calorie burning, weight lifting helps build and strengthen your muscles. By including weight lifting, you can enhance your overall strength, improve muscle tone, and boost your physical performance. Additionally, weight lifting increases muscle mass, which raises your resting metabolic rate and aids in weight management. It also improves joint stability, reduces the risk of injuries, and supports bone health. Combining cardio and weight lifting can lead to improved body composition, a balanced physique, and overall functional fitness.
Myth: Lifting weights isn't for me
Weight lifting can benefit individuals of all fitness levels, including beginners, aging adults, and those focused on injury prevention and recovery. For beginners, weight lifting provides a solid foundation for building strength and muscle tone, starting with lighter weights and focusing on proper form. Aging adults can benefit from weight lifting as it helps combat age-related muscle loss, maintain bone density, and improve balance and functional strength. In terms of injury prevention, weight lifting can be used to strengthen specific muscles, improve joint stability, and aid in rehabilitation, reducing the risk of injuries. Regardless of fitness level, starting with appropriate weights and seeking guidance can help promote successful results.
Here are some affiliated links and free resources that will get you thinking about how you can start incorporating weight lifting into your weekly routine:
Free Resources:
Here are some FREE resources that you can use to help you get started!
Free work lifting plans are all over the internet...take it to the gym, do it at home, and modify as needed. LIFTING PLANS
We LOVE Caroline Girvan and her free YouTube videos - found under her playlists! She also has paid content, but her free stuff has helped so many people strengthen and meet their goals! Click Here to check it out!
Comments