Weight lifting

For awhile now, I've been intending to do weight-lifting. The benefits are myriad; in addition to building muscle strength, weight lifting also helps retain bone density and burn more calories while at rest (muscle burns something like 14 calories per pound at rest whereas fat burns more like 3 calories per pound). Plus, I think weight lifting will help me get in better shape for frisbee season.

I didn't exercise as much as I wanted to last semester. Part of that was general foot-dragging due to stress and life in general. But part of it was ignorance. I know how to do cardio: run at the track, or log some time on the elliptical. But how to lift weights? I had a weight machine cycle back when I was at the Y, but the machine program there kept track of my reps and whatnot and let me know what I should be doing. Also, the machines are different at Michigan. I felt ignorant, and I often would wander into the weight room, do a few weights, and feel dejected that I didn't know more.

Over Christmas, I decided to rectify my ignorance. I picked up Smart Girls Do Dumbbells. I'd previously checked it out of the library in Seattle, but I wanted my own copy for carrying to the gym.

I started doing the weight program in the book yesterday. The book actually has a neat layout. It's designed specifically for women, and it has a lot of confidence boosting information in the front along with information about the importance of weight lifting. The bulk of the book is 35 "exercise recipes" for lifting with free weights. There are also several "stretch recipes" and "ab recipes" to round out the routines. And the very best part is this: the author lays out a 30 day exercise program (complete with one "off day" per week where you do light stretching and some meditation) where she alternates between lower body and upper body exercises.

She advises to "start low and go slow" in order to build confidence in the program, so I took her advice and started with a 3 pound weight. At first, I was skeptical. My exercise routine included "bench press," and I know I'm capable of benching at least 45 pounds (but not for 10 reps, certainly, and definitely not for the 3 sets recommended for an "intermediate" lifter). So on with the three pounds I went. I had no problems reaching my 3 sets of 10 reps, but I definitely had to push the last few reps out. And today, oh, today I am sore. I feel the muscle burn of yesterday's workout. Thankfully, it is a pleasant soreness with no stiffness.

I am happy I started with 3 pounds. And I am excited to see what the future holds in this weight lifting adventure of mine.

Comments

[Steve]

Good job! I'm glad you found a book you can reference for lifting. The most common way to hurt yourself while weight training is by trying to start to heavy and lifting past your limits. I'm sure your book tells you this, but the best weight programs are ones where you are lifting less but for longer periods (ie. 3 sets of 10 reps each, 3 sets of progressive lifts where you start low and move heavier but with fewer reps such as 1 pound 14 reps 2 pounds 12 reps and 3 pounds 10 reps, etc.) Again I'm sure your book covers it, but pay special attention to "rounding" your workouts out meaning if you lift biceps then be sure to hit triceps in the same work out or visa versa with any muscle grouping.
Seems you are really serious about becoming fitter. If you are at all interested in the ebook I have about healthy eating and ab reduction (more muscles and fewer pounds around the middle :P) let me know and next time we ichat I'll send it to you. I'm happy to hear you are working hard keep up the good work. ^^

[Leah]

The book actual has a prescribed routine. I assume it rounds out the workout, but I don't know for sure (I'll have to take a detailed look). There's about 35 different weight lifting "recipes," and her 30 day plan has me doing different weights every day. The plan alternates between upper body and lower body, and it mixes different combinations of exercises to keep me from getting bored. Each day has 4-5 weight exercises, one ab exercise, and 2-3 stretches. It's actually quite interesting so far. We'll see how I feel on day 30.

[April]

I'm impressed! Weight lifting (and gyms particularly) has always seemed kind of extreme to me. I guess I just don't like being around a lot of sweaty people...ew. I don't know if you've tried yoga before, but I really like it—for balance, posture, toning muscles, etc. There are a million different books and videos and classes, but if you want any recommendations, let me know.

[Leah]

These are really light weights, and I don't even have to go to the gym to do the lifting. It would be totally easy to buy the necessary weights to do the workouts I do (definitely under $50, I think).

I would love to try out some yoga. I might wait about a month (since I've started running and weights), but I'll definitely get in touch with you.

[Zandria]

Awesome post, Leah. I'm so glad you've gotten into more into weightlifting. Don't be scared to lift heavy if you can take it -- it's not like you're suddenly going to be throwing around 300 lb. bars or anything. :)

[weight training]

wow!!!!!!! It is a nice article.I don't know if you've tried yoga before, but I really like it.
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weight training
weight training