Are you looking for a way to enhance your fitness routine and get better results?
Then get your ass in the gym and lift weights! Cardio is great, it’s got a role to play in creating the body of your dreams, but if you want sustainable fat loss and enhancement to quality of life, then lifting weights is key. Lifting weights can be one of the most effective ways to improve your overall health and fitness, and it has numerous benefits that you may not be aware of. In this blog post, we'll explain why you should lift weights and provide some tips on how to get started. Full transparency; obviously we have a bias towards lifting weights, it's our passion, but we do also genuinely believe it's super important, whether that's for fat loss, sports performance or longevity of life.
So, have you considered lifting weights? We imagine most of you already lift, and lift heavy, but for those of that don't, or only lift very occasionally, you definitely should include regular lifting in your fitness routine.
Why Lift Weights?
1. Build Muscle and Burn Fat
Lifting weights is a great way to build muscle and burn fat. The more muscle you have, the more calories you'll burn throughout the day. And the more fat you burn, the more toned and defined your muscles will become. It's a win-win situation.
2. Improve Bone Density
As we age, our bones become weaker and more brittle. Lifting weights can help prevent bone loss and improve bone density, reducing your risk of osteoporosis and other bone-related conditions.
3. Boost Your Metabolism
Lifting weights can also increase your metabolism, which means you'll burn more calories even when you're not working out. This can help you lose weight and maintain a healthy weight over time.
4. Increase Strength and Endurance
Lifting weights can help you build strength and endurance, making it easier to perform everyday tasks and participate in physical activities. It can also improve your balance and coordination, reducing your risk of falls and other injuries.
5. Reduce Your Risk of Chronic Diseases
Regular exercise, including weightlifting, has been shown to reduce your risk of chronic diseases such as diabetes, heart disease, and certain types of cancer. It can also improve your mental health and reduce your risk of depression and anxiety.
Where to start?
If you're new to weightlifting, it's important to start slowly and gradually increase the weight and intensity of your workouts over time. When we talk about lifting weights, this doesn’t mean you need to start as an Olympic lifter, but more resistance training in general.
There are two main routes to consider:
- Joining a commercial gym
- Starting a home gym
Both have their own benefits and both are good options. See what works for you. If you are a complete newbie then it is worth considering a good personal trainer or online coach (especially if you are training from home), equally there is lots of information available for free out there. Progressive overload is key for progression; however, a common mistake is progressing too quickly, or without proper form. Get the technique nailed, and then add weight.
For those who are debating training from home but don’t know where to start, these are the top gym products we’d recommend if you are starting out training at home:
Small dumbbell range (these are only guides and will depend on your own base line)
- Men – 5kg, 10kg, 15kg, 22.5kg pair.
- Women – 2.5kg, 5kg. 7.5kg, 15kg, pair.
Barbell with bumper plates
- Men – 20kg barbell, 100kg plates
- Women – 15kg barbell, 60kg plates
- 10kg and 20kg kettlebell
As you get a bit more serious, and know lifting is something you can incorporate into your weekly routine, then we’d suggest adding a squat rack and bench as a minimum. The above lift will give you a whole stack of lifts and exercises you can perform.
There are lots, and we mean LOTS of great pieces of gym equipment you can invest in, naturally it depends on your goals, your space, your budget.
If you ever need any help from one of our experts, just jump on live chat, we are happy to provide advice and point you in the right direction.