Lifting weights might give you goodbiceps, but the mental benefits are justas impressive discoversCharlotte HaighSTRONGBODY,STRONGMIND
GETTINGSTARTED
Weightlifting, powerlifting, resistance and strength
training are all weight-bearing exercises that create tiny
microtearsin muscle tissue, which then has to repair itself.
Theresult? Stronger, bigger and more defined muscles that
actuallyrev up your metabolism by burning calories faster
and,in turn, keep your weight stable.
But the first thing you must master is your technique,
says Hoggins. ‘You need to lift correctly to protect against
injuriesand get the most from each exercise. Get used to
doinga range of compound movements, such as press-ups
andsquats, without any weights. These are body-weight
exercisesand are a great way to get going, even at home –
you’ll find lots of tutorials on YouTube.’
Once you have your technique right, start adding more
resistance – such as squats with an 8kg kettlebell. ‘As
a beginner, it’s important to find a weight that challenges
you without pulling you into bad form,’ says Hoggins.
‘If possible, see a personal trainer to help you get started
with weights – they’ll check your technique and give you
confidence.Otherwise, a class such as Body Pump is ideal.’
Using free weights activates the most muscle mass,
as you have to stay stable when using them, which engages
your core. But weight machines can be useful for keeping
you in good form and also for training weaker muscles.
So, should we be doing some cardio alongside weights to
balance things out? Yes, if you enjoy it, but weightlifting
works your cardiovascular system, too. So, although it’s
important to warm up with cardio for five or ten minutes,
a good resistance-training routine should be enough on its
own, if it’s general fitness and more tone that you’re after.You may think that strong women are born that
way, but we can all get physically strong.Youjust
need to introduce weight training into your usual workout,
which for many women is heavily focussed on cardio. Why
bother? Because strength is about more than aesthetics. We
need to be strong to climb stairs and carry laptops, bags,
luggage or children without putting our backs out.
According to Laura Hoggins, fitness coach and author of
Lift Yourself, weight training is particularly important after
the age of 30, when we begin losing muscle mass year on
year, and our bodies change shape with the ageing process.
This can cause bones to become more brittle.
It’s not all about how you look and feel physically, though.
Women report being stronger mentally as their physical
strength increases. For Julia Buckley, a personal trainer,
there is also an element of mindfulness. ‘When I run,
I think,’ she says. ‘When I’m lifting, I have to be completely
focused on what I’m doing – it’s a real break for my brain,
and I always come out of a session feeling de-stressed and
refreshed.’ You really can lift your way to a stronger body
and mind, here’s how...145Health