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Weightlifting is no longer a men’s zone, women are also incorporating weight training into their routine. But when it comes to building muscle, you need to know the right way to do it.
Many people think that to gain muscle or body, they need to go to the gym and lift heavy weights. That’s why some people lift too much weight and travel becomes painful for them. If you too are afraid of lifting heavy weights and want to build muscle strength, find out the answers to some important questions about weight lifting.
What does the research say about weightlifting?
In one study, researchers reviewed 192 studies that included a total of more than 5,000 people. This study focused on 3 resistance training variables over several years. How much weight you lift and how many repetitions you do will affect how much muscle you build. This includes one, two, three or more training sessions per week. Researchers have collected and analyzed massive amounts of data.
It found that lifting heavy weights three to five times is the best way to build strength. Weights that a person can lift eight to 10 times are best used to build muscle size.
Researchers have found that regularly engaging in resistance training is more important than trying to increase strength and muscle mass.
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Muscles can be built even with simple exercises
You don’t need to spend a lot of money or have fancy equipment to do muscle strengthening exercises. You can get many benefits from using body weight exercises at home and you can learn many exercises from information available on the internet. Resistance bands are another option for home workouts.
Older people can also take up weight training
For senior citizens or ordinary people who want to be more active and healthy, a simple energy routine can be very beneficial. Whether you’re lifting weights, carrying groceries, or doing lunges or squats, these little things go a long way in strengthening muscles.
If you are someone who wants fast results and wants to increase muscle size, lifting heavy weights is more beneficial. On the other hand, if you want to build both strength and muscle and have the patience to achieve results, lower weights and higher repetitions may be more suitable for you.
You can also start with light weight
Lifting lighter weights with higher repetitions will help you lose weight and get a toned look. If your focus is on burning fat, in addition to lifting lighter weights and doing more repetitions, you should also do HIIT. You should also include cardio with your strength training routine so it gives your muscles time to repair and recover.
Also Read: If sitting for long periods is ruining your posture, these 4 exercises are for you.
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