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If you haven't
started lifting weights, it may be because you have run into some of the
myths about strength training. Read on to dispel these myths and to get
the facts about strength training. Taking time each week to build your
strength can help you live a more healthy and independent life.
Myth : I am too
weak for bodybuilding
Fact : You can
never be too weak for bodybuilding. In fact, bodybuilding can be
especially helpful if you are frail. It can make you stronger and
improve your balance and flexibility. No matter how weak you may feel,
there are strengthening exercises for you. Start with a low weight, or
even no weight, and slowly build up as you feel stronger.
Myth : Strength
training is for men only
Fact : It may
be even more important for women to strengthen their bones and muscles
than it is for men. After menopause, women lose an average of 2% to 3%
of their bone mass every year. Strength training can help slow this
loss. It helps delay the progression of osteoporosis ( a disease that
causes bones to weaken ). Strength training can also slow muscle loss.
This is important because by age 50, most men and women have at least 20%
less muscle tissue than when they were age 30.
Myth : Strength
training is dangerous
Fact : Strength
training is safe as long as it is done correctly. You can learn the
proper way to use weights by working with a qualified trainer at a local
gym. As with any new exercise, be sure to talk with your doctor before
starting a strength training program.
Myth : Strength
training is difficult to learn
Fact : For most
people, free weights and weight machines are not difficult to master.
Work with a trainer or take a class at your gym. Once you are
comfortable using free weights, you may want to buy some to use at home.
Myth : Strength
training is for young people only
Fact : Nearly
everyone can benefit from strength training. Men and women ages 56 to 96
who lifted weights greatly increased their strength. After just 2
months, some were 175% stronger than when they started. Besides making
you stronger, strength training may help ease arthritis pain and lower
your risk for diabetes.
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