Consistency is key when it comes to weight training
Weight training works wonders, but only if you’re consistent.
Whether your goal is weight loss or to build muscle strength, weight training can help. It’s one form of exercise you shouldn’t be skipping.
You don’t have to get super advanced in order for it to work, or slave away in the gym every day either. My guidance is to do 2-3 weight sessions each week, with gradual increases to the overload over time. This specifically refers to the difficulty level. If you always lift the same weight or apply the same pressure or tempo, the body will get use to it and it’ll stop changing. Focus on it as a long-term activity and investment and be consistent.
Starting and stopping will get you nowhere. In my experience, people have an unrealistic expectation that they’ll achieve miraculous aesthetic results in just a few sessions. Unfortunately this isn’t how it works. You have to be consistent and keep doing the work to reap the benefits. One session here and there won’t really do it. You have to make it a regular thing, or you won’t see much of a difference in terms of strength or aesthetic improvements.
The benefits of weight training go far beyond aesthetics though. It’s a highly effective way to build muscle, burn fat and build strong healthy bones. If you keep it consistent, here’s 7 benefits you can expect:
Makes you stronger. In your day-to-day life, you’ll be able to lift heavier things, such as your groceries or your kids. You’ll feel stronger and more powerful overall.
Increases your metabolic rate. Put simply, when your body is formed of strong lean muscle, you will burn body fat at a more efficient rate than if you didn’t have the muscle. Even when you’ve put the weights down and moved on with your day, you’ll still be burning calories. If weight loss is your goal, then start lifting weights.
Burns calories. Lifting weights requires energy. So, start lifting weights if you’re looking to increase your overall energy expenditure or support a weight loss goal.
Improves body composition. If you’re looking to look ‘leaner’ or more ‘toned’ (toned is not a thing, it is a reduction of body fat overall, and an increase in muscle mass) then weight lifting is the answer.
Builds bone density and reduces risk of injury. Lifting weights is crucial for the development of strong and healthy bones. When you lift weights, temporary stress is put on the bones. This is a good thing, because a message is sent to the bone building cells of the body to rebuild the bones stronger. Having strong bones means you’ll be less likely to experience breaks, fractures or osteoporosis as you get older. Whether you’re old or young, you can reap the benefits at any age.
Improves heart health. Regular strength training improves your circulation and blood flow by strengthening the hearth and blood vessels. So, if you’re trying to reduce blood pressure and cholesterol, start lifting weights.
Supports overall health and wellbeing. Strength training improves your mood and energy levels. Exercise releases ‘happy hormones’ (serotonin and other endorphins) which support brain health and make you feel good. Try it. Next time your mood is low or you’re feeling anxious, try lifting some weights. You’ll feel so much better afterwards. You’ll improve your self-esteem, confidence and mood overall.
To reap these benefits and many more, be consistent. If you don’t know what to do, then ask a trainer for help. They’ll provide you with a tailored plan you can follow at the gym, or from home. Just make sure you follow it consistently. It doesn’t matter whether you’re trying to lose weight, build muscle or appear more ‘toned.’
Be consistent.
