29 November 2023

Benefits of…Lifting Weights

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All adults should aim to do activities that build muscle and strengthen bones and joints on atleast 2 days a week (as recommended by the UK Chief Medical Officer). Activities can include carrying heavy shopping bags, doing exercises like Yoga or lifting weights.

Lean muscle mass naturally declines with age, so strength training can help you preserve and enhance your muscle mass. It’s never too late to start and there are strength training benefits at nearly any age. The good news is that you don’t need to join a gym to lift weights, it can all be done in the comfort of your own home.

Liftings weights can:

Strengthen bones and joints
Increase lean body mass
Enhance flexibility
Improve sleep
Promote better posture
Improve blood sugar control
Boost body image
Improve cardiovascular health
Reduce depressive symptoms
Assist with weight management

Getting started:

If you’ve opted to stay at home, you can purchase a good set of dumbbells online or on the high street. Having at least three different sizes (light, medium, heavy) means you can challenge yourself in a variety of exercises and target a variety of muscle groups.

Build in time for a proper warm-up. This can help decrease the risk of injury and even minimize muscle soreness. Start with lighter weights and then progress to heavier weights as your body warms up. A cool down with gentle stretching after your session is also important.

Follow a virtual class online or find someone who can teach you how to perform strength training exercises correctly. Proper technique and form are important to get the most out of the movement and avoid injury.

Build in active recovery days into your workout routine. Light, gentle movement like a brisk walk can improve circulation and promote muscle recovery after a strength training session.

Please seek medical advice if you’re unsure about exercising with an existing health condition.