Weight training is having a moment and it seems everyone is talking about their age, body type or starting point. Here are five things to know if you’re getting started with building both inner and outer strength…
l Start slow “I would always encourage a gradual, ‘slower is faster’ long game mentality,” says Elizabeth Davies, personal trainer and author of Training For Your Old Lady Body (Leap). “If it feels too easy and pointless, it isn’t.” She likens it to computer games where “the first few levels are super easy and smashing them feels good. It makes you want to keep going and do more.”
2 Try different types of weights Weights machines target specific muscles and can offer more control and stability in a gym. Free weights (dumbbells, kettlebells and barbells) offer a more comprehensive workout with moves like squats and deadlifts also helping with balance and mimicking real-life movement.
3 Don’t overspend on kit If you’re working out at home, dumbbells are inexpensive and easy. Sports therapist and strength coach Sam Charlwood recommends buying two light (2-3kg) weights and one heavier one (8-10kg) to start. You can also use exercise bands or even start with household objects like food tins or a backpack filled with books.
4 Don’t be too ambitious The greatest gains come when you go from no resistance training to a modest amount, so there’s no need to go in all guns blazing. The World Health Organisation (WHO) recommends that adults and older adults strengthen major muscle groups at least twice a week. Around 30-60 minutes per week is associated with a meaningful reduction in your risk of developing cardiovascular disease. Keep it realistic and allow yourself time to do some form of stretching, too.
5 Find a trusted trainer Try a local gym or fitness studio or, for home workouts, an online trainer. There are many trainers offering online coaching and beginners’ courses. Check out Sam Charlwood (@samantha_charlwood) and Elizabeth Davies (@thiswomanlifts) on Instagram.
The above blog is extracted from our feature, ‘Why Weight?’ in our May issue by Rebecca Frank. Find out more from page 84. Buy this month's The Simple Things -buy, download or subscribe
