Why you should lift weights

Strength training, also known as resistance training or lifting weights, is a universally beneficial activity for people of all ages and backgrounds.

Engaging in strength training not only enhances physical strength but also offers a range of additional advantages including improved physical and mental health, fostering a positive body image, and boosting confidence.

For individuals, especially young ones grappling with self-esteem issues, incorporating weightlifting into their routine can significantly elevate confidence levels and foster social connections.

Personal benefits of strength training include:

• Enhanced body image perception
• Pride in physical strength achievements
• Fulfillment from setting and achieving goals
• Improved mental resilience
• Heightened awareness of nutrition and health
• Cultivation of a healthy hobby

You can skip ahead to practical advice.

Background for different types of people

Women and strength training

If you're a woman, you are statistically 2 to 5 times more likely to be diagnosed with an anxiety disorder than men. Weight training gave me more general and physical confidence. So there is no reason why weight training won't do the same for you.

One obvious reason why people exercise in my society is to look attractive and build associated self-esteem. This is one factor in why I began to train but now continue for the health and the challenge. Guys and girls see a need to be attractive, and traditionally, girls have a more self-critical body image.

When it comes to physical exercise and attractiveness, I observe girls typically wanting to lose fat rather than build muscle or strength. Guys also try to keep fat down, but they also focus on growing beach muscles (chest, arms, and abs). As a girl, you may have found yourself limiting yourself to a variation of cardiovascular exercise like running or high-intensity training (HIT) classes. Partly, I think this is because girls don't see the appeal of "being strong" as much as men, which makes sense. Probably they can achieve their perceived body image goals through cardio and diet alone. Which they can, but what they should consider is that in general, people who train with weights tend to have a more favorable body image than those who partake in cardio or diet solely. In other words, if you are exercising to look good, you have more to gain from lifting weights than cardio alone.

One common barrier to strength training for girls, and everyone in general actually, is anxiety about lifting weights. The fear of not knowing what to do, getting hurt, and looking silly might play through one's mind. Having frequented dozens of public gyms over a decade, I assure anyone this is really a non-issue you get over with on day 1. Nobody at the gym cares about what you are doing. In fact, many people are friendly from my experience. Looking at a few instructional videos on YouTube can give you a bit of confidence though. Or going with a friend for support. The only caveat with this is that you can become too reliant on your own friend's attendance to motivate you. You could also consider a personal trainer who can help you. I am personally a bit skeptical of the necessity of personal trainers because of their varying knowledge and all the information is available for free on the internet. Apart from the cost of equipment or membership fees. 99% of effective strength training is basically free! But if getting a personal trainer helps, then more power to you.

Trends are changing now but girls tended to shy away from lifting heavy weights fearing they would grow "a masculine body". Words like "bulky" or "big" are often used. Fear of muscle mass is a bit of silly but understandable point. Any serious physique takes years of training and the hormonal differences between the sexes tend to give women a more "toned" look rather than any mass. A year of somewhat serious weight training as a girl will just end up making you look more toned, stronger, and attractive. Ask yourself how many of the girls you know who go to the gym are built like Schwarzenegger?

Finally, there is or was a growing idea in culture particularly aimed at women that they should 'learn' to feel comfortable in their body. Likely because women judged more by other men and women on their looks. This idea is known as the 'Body Positivity' movement. I agree to the extent that women (particularly young and impressionable) can set unrealistic standards for themselves. Girls and boys are influenced by marketing and social media sites. In these cases, the pursuit of health and looking attractive just ends up making girls feel stressed, under pressure, and worthless. Effective exercise and weight training are the opposite of this.

If you are someone who struggles with body image issues then I argue that weight training is a far stronger antidote to low self-worth than 'Body Positivity'. Weight training is concrete, it's real, and it physically changes how you look and feel about yourself. If you have tried to be more positive about your image then that is good, but if you feel you have to constantly remind yourself then something is clearly not working and you are clearly not happy with something. If you are constantly unhappy and you happen to be reading this blog on weight training then I suggest that the best solution is to change for good in a positive way. I am not trying to argue that women should strive to be as physically attractive as possible, instead, I want people to realize that exercise (both cardio and strength training) is a way to being a more satisfied person.

Realistic expectations in weight training should be emphasized. For example, it is natural, normal, and healthy for women to hold more body fat than men. This sexual distinction is what makes the genders so attracted to one another anyway. Body fat remains on both sexes even after weight training. And more so on women.

Improving your appearance is just one benefit; strength training offers advantages for everyone, including enhanced bone density, improved strength, posture, sports performance, and a boosted metabolism, aiding in fat loss if that's your goal.

Compound exercises like Squats and Deadlifts are among the most effective for building strength. These movements target the lower back, glutes, and legs, helping both men and women develop strength and sculpt attractive features like the buttocks and legs.

Practically speaking, women stand to gain as much as men from performing the same exercises. Both male and female bodies respond similarly to muscle development, with the main difference being in the expected amount of muscle mass and strength. While men may typically exhibit greater upper body strength, and women tend to have more body fat, engaging in similar training can lead to confidence growth for both genders.

Older people (eventually you)

As a paramedic, a significant portion of my calls involve assisting elderly individuals.

Often, these individuals have fallen and lack the strength to get up unaided. While this is a common occurrence with age, I am occasionally surprised to find individuals in their 60s facing such challenges. These individuals may not have serious diseases but have led sedentary lives, smoked, and become overweight and inactive.

A wise doctor once told me that ageing is simply a reduction in mobility.

Within this community, strength training is typically nonexistent. If it does exist, it's often represented by a leaflet serving as a coaster for a cold cup of tea. Typically, it consists of a few feeble exercises prescribed by a physiotherapist.

While such exercises may be appropriate for the very frail, for those not at that stage yet, strength training offers numerous benefits.

One memory I cherish is visiting an elderly man in his late 70s who still diligently trained with weights. He had been a bodybuilder, and traces of that strength could still be seen in his elderly frame. I had no doubt about his ability to get himself up off the floor if he were to fall at night. He was so delighted that I showed genuine interest; he proudly unearthed an old photo of himself posing in his 30s from his bodybuilding days. This demonstrates that lifting isn't just a strenuous exercise but also a captivating hobby, capable of bridging age disparities.

There's always a profound admiration for elderly individuals who remain capable and independent. I see this admiration reflected in my colleagues when we encounter such individuals, often found in rural communities where physical labor, such as on farms, was commonplace.

Strength training greatly empowers these individuals to live more independently and reduces their reliance on others. A philosophy I often adopt with the frail is something along the lines of "don't help someone with what they can do themselves." While it may seem stern, independence is a fundamental human desire. Unfortunately, weight training is seldom discussed due to unwarranted fears of injury, propagated by well-meaning but uninformed individuals (e.g., doctors).

If you have elderly loved ones, such as your parents or grandparents, training with them can save both you and them a lot of trouble in the future. More importantly, it grants them the independence and freedom that everyone cherishes.

Summary

Strength training isn't just about lifting weights; it's a transformative journey that enhances not only physical strength but also mental resilience and overall well-being. In my experience, incorporating weightlifting into one's routine has profound benefits for individuals of all ages and backgrounds.

For women, especially, strength training offers a path to increased confidence and a positive body image, challenging societal norms and misconceptions about femininity and muscularity. By dispelling fears of becoming "bulky" and emphasizing the empowering effects of weightlifting, women can embrace their strength and redefine their perception of beauty.

Moreover, for elderly individuals, strength training holds the key to maintaining independence and mobility. As a paramedic, I've witnessed firsthand the challenges faced by older adults due to reduced strength and mobility. By introducing weightlifting into their lives, we can empower them to live more fulfilling and independent lives, bridging the gap between generations and fostering admiration and respect for their resilience.

In conclusion, strength training isn't just a physical activity; it's a lifestyle that promotes self-confidence, resilience, and independence. By embracing the transformative power of weightlifting, individuals of all ages can unlock their full potential and lead healthier, happier lives.

Weight training is about you. What it can bring to enhance your life particularly. I used it to become more self assured in myself and it has been a very useful mainstay for keeping me sane through all the struggles that life brings.

How to do it

Getting stronger and building muscle mass is basically:

1. Lifting weights

   Find a gym or buy yourself some equipment

   Choose a sensible lifting program which comprises of simple compound movements with a bar and plates. Compound movements emphasise moving your body as one whole unit. The main compound movements are the squat, the bench press, the overhead press and the deadlift. Any program which is based around these excercises are generally good.
   
   I personally started with Starting Strength which I recommend, but StrongLifts 5x5 is also good.

2. Eating correctly

   When you first start working out you're in a golden period were you make muscle and strength easily because of "newbie gains". So in terms of eating you don't really need to pay attention as there is so little muscle on your body it can pack it on easily.

   This isn't necessarily what you should be doing and if you want to maximise your newbie gains and time you need to make sure you eat enough calories and protein.

   You should eat between 200-500 (kcals) calories in excess of your maintenance calories and consume around 1 gram of protein per pound in bodyweight. The more in excess of your maintenance the easier it will be to lift weights, make more muscle but you will also make more fat as well. Your maintenance calories are simply the amount of calories you eat in a day which keeps your weight neutral.

   For example the average maintance calories for a man is 2000kcal. This means that he should consume 2200-2500kcal when undergoing a weight training program. If he eats 2000kcal he stays the same, if he eats under he loses weight.

   This tool can help you calculate your maintenance calories. Chances are your maintenance calories probably differ from 2000kcal.

   If you are fat I would advise starting weight training on a caloric deficit so you lose excess body fat. When you start to stall on your progress you can switch back to your maintance. You should still make some strength and muscle gains since you are still a beginner.

   If you are someone more concious of gaining fat then you can still make muscular gains whilst eating at maintenance (or even a slight deficit).

3. Getting enough rest

   Rest is simply the period were you digest food and sleep. This is when your body adapts to rebuilding your muscles. If you work hard, eat plenty of food but then strain your body further and don't rest enough, your time will be wasted and your progress will be slower.

Recommended reading

A frankly better, more detailed and more recommended guide to weight training is found http://liamrosen.com/fitness.html

Good luck

If you liked, disliked or found it interesting in anyway please let me know what you think.