I've never lifted weights before - where do I start?
If you're normally a cardio girl and you're not sure if lifting weights is for you - the benefits are endless; increased metabolism, a stronger heart and better bone health as we age.
It can seem daunting at first, but Women's Health Collective expert Izy George explains that instead of worrying about what weights you're lifting, it's better to start small and concentrate on good form: 'Start lighter and check that you’re able to perform the movement to the full range of motion and with control before you increase the weight.'
So, what exactly is weight training?
Also known as strength training - it's the 'use of barbells, machines and free weights to increase strength and muscle mass,' says Izy. Adding weights to your normal gym routine, or doing a strength-based class.
If you're worried about being too old or fit enough, she goes on to say strength training is something you can also 'start at any age or level of fitness and ability. It has huge benefits not just reserved for certain genders or body types. Everyone should lift weights for injury prevention and overall health. If you are about to start your weight training journey in a public gym, make yourself aware of general gym etiquette.'
Joining a class at a gym can be a great way to get to grips with different types of weights and how many reps or sets you need to do, but if you're navigating the free weights section yourself Izy says start with, '3 sets of 8-10 reps is a good place to start to gauge your strength initially. As you get more experienced, you can try out different rep ranges. You want the last 1-2 reps of any set to feel more laboured and tough to finish. If you finish your reps feeling nothing, you can go heavier or increase your reps.'
If you're not sure what exercises to start with Izy explains you should start by targeting 'a squat, hinge, lunge, push and pull movement throughout your weekly training so that you get a well-rounded training routine. For example: squats, deadlifts, lunges, chest press, bent over row are all great movements to work on and could be included across 3 weekly workouts, with other assisting movements included.'
How can we measure progress?
Most runners are aiming to get faster or cover more ground - and it's the same with strength training, she tells WH: 'Track your reps and weights; Every week, when you perform a particular movement you’re aiming to increase either one or the other.'
For example, if you are working on a squat and your reps scheme is 3 sets of 8-10 - Izy suggests the following:
Week 1: 8 at 10kg, 8 at 10kg, 8 at 10kg.
Week 2: You want to increase by 1 rep: 9 @ 10kg, 8 @ 10kg, 8 @ 10kg
week 3: you hit the top of the rep range 10 / 10 / 10 @ 10kg.
Week 4: Then you go back down to the bottom of the rep range, but you increase the weight to 12.5kg.
So, how often should you be strength training? The PT says that for maximum results consistency is key: 'There is no one size fits all, but even lifting weights 3 times a week for 30 minutes will make a difference. It’s about working with intensity and having a proper plan for your sessions, rather than trying to train for many hours each week at random. Random training = random results.'
While there are benefits of weight training at any age, women over 30 see big benefits when it comes to bone density and muscle mass: 'After the age of 30, our bone density decreases putting us at risk of osteoporosis. We also start to lose 3-8% of our muscle mass per decade. Lifting weights massively combats this and helps to rebuild strong bones and muscles to support us into later life. It reduces the chance of injury, improves posture and helps us to stay strong and independent for longer.'
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