In this article we’ll just explain basic facts your need to know if you’re going to do weight lifting.

Why should I lift weights?
There are a lot of good reasons, especially if you’re a woman. Between the ages of 35 and 40, most women start losing bone mass, which can result in osteoporosis , the “brittle bone” disease. Weight training can help prevent that loss, or even reverse it. It also has more immediate benefits. Lifting weights can improve your balance and range of movement, help prevent exercise-related injuries, and help you lose weight and keep it off. After the first several months of training, you can also expect to see a 20 to 40 percent increase in your muscle strength, which translates into a lot less huffing and puffing when you carry the groceries, mow the lawn, or play sports.

What does a typical weight-training workout involve?
A good routine takes about 30 minutes, working all your muscle groups for a few minutes apiece. Begin with a 5- to 10-minute warm-up activity, such as walking, jogging, or cycling; that gets the blood pumping to both your upper and lower body. Do a few light stretches as well.

The main portion of the workout is a series of exercises called repetitions. These exercises may vary depending on your strength and lifting power, but a good workout will include all ten of your body’s major muscle groups:

•abdominals
•back
•biceps
•butt
•calves
•chest
•hamstrings
•quadriceps
•shoulders
•triceps

Should I use weight machines or free weights?
Either one is fine — or try both. Weight machines position your body specifically to work one muscle or muscle group. Machines are considered the most foolproof method for beginners, almost guaranteeing that you use the correct form, which helps prevent injuries.

Free weights are hand-held weights such as barbells and dumbbells. They allow you a greater variety of exercises and — when you learn to do them right — can give you an even better workout than machines. If you think about it, a machine keeps the weight in balance, while it’s up to you to stabilize a barbell while you’re lifting it. That means you use more muscles and get a more thorough workout. A good weight-lifting plan will usually incorporate both weight machines and free weights.

What’s the best weight-lifting technique?
It depends on your goals, but the key word for a safe and beneficial weight-training program is moderation. The most common mistake that beginners make is trying to lift too much too soon.

Beginners should start by lifting less weight for 10 to 15 repetitions, then progress to lifting more weight for 8 to 12 reps. Don’t hold the weight aloft for more than a few seconds. A good rule of thumb is to hold the weight in position for two counts, then slowly lower it for three to four counts. For most exercises, exhale when you lift, and inhale while you lower the weight. Generally, you’ll want to do three sets of repetitions for each muscle group.

When lifting, always bend from your knees. Move in slow, controlled movements; bouncing or jerking can hurt you. So can going too fast or trying to hold a weight too long. Rest in between sets, or if you’ve been working your chest muscles, do a leg exercise while your pectorals get a break. In general, you should exercise to the point of fatigue but not pain. If you notice any swelling or inflammation in your muscles or joints after lifting, ease up.

Work larger muscle groups, such as the back and chest, before moving on to smaller groups such as biceps. Smaller groups support larger ones and will fatigue earlier if they are exercised first, not giving the larger groups an effective workout. For the same reason, it’s smarter to work muscle groups first before performing any muscle-isolating exercises (do leg presses before you do specific hamstring exercises).

How often should I lift weights?
Plan to lift two or three times a week, giving your muscles at least 48 hours rest between workouts. Don’t work the same set of muscles on consecutive days; your body needs time to rebuild between weight-lifting sessions. For the most complete workout, you should run, walk, or swim on days you don’t lift.

Do I need a trainer or should I lift on my own?
If you’re new at weight training, it’s a good idea to hire a trainer for at least one or two sessions. Rates vary between $25 and $100 per hour, but the money is worth it. A one-time investment gives you access to a professionally recommended, safe, and effective lifting program.

Look for a trainer who is certified through an agency such as the American Council on Exercise or the American College of Sports Medicine. Make sure you and the trainer are compatible and that he or she has experience working with any special needs you have. If you decide not to hire a trainer, you may want to invest in a good instructional video or book that can illustrate lifting techniques for you. One good bet: Body Shaping With Free Weights: Easy Routines for Your Home Workout by Stephenie Karony and Anthony L. Ranken.

Will weight lifting make me look like a he-man?
It’s unlikely. Women can’t produce the testosterone necessary for that kind of bulk, and men have to work out for hours every day to get a body like Arnold Schwarzenegger’s. How much muscle you build, and where, is largely a matter of genetics and body type. If you have concerns about how weight training will change your body’s shape, consult a trainer about which weight-lifting exercises will best meet your goals.

Juggling jobs, relationships, social obligations, bills, and staying on top of a healthy gym routine is a lot to handle. As a woman, trying to find the time to eat better seems to be the last thing on my list and it can’t be much easier for men. Here are a few tips for making men’s lives a little bit better from morning to night:

Do not miss your Breakfast
Eating breakfast everyday keeps your metabolism in check, your weight down, and your cravings at bay. Filling up on fiber early on keeps you satisfied throughout the day. Dr. Oz recommends oatmeal with dried fruits, nuts, and his own personal touch…flaxseed oil.

Work through Pain
Sometimes taking the load off of a sore back, neck, or legs is worse for you than if you work through the pain. Experts suggest that nursing your pain isn’t always the best course of action because resting can weaken your muscles and you may lose strength over time. If you haven’t pulled any muscles or slipped any discs, take an anti-inflammatory pain reliever and stay on your feet.

Snack on Nuts
You don’t have to hoard nuts for the winter, but grabbing a handful during the middle of the day can actually keep you healthier than eating a bag of chips or waiting until dinner to satisfy your food cravings. Full of omega-3 fatty acids, these are the type of proteins we look for in our diets from fish, also known as good fats.

Sweat is good for you
While walking to the office or public transit is eco-friendly and cost efficient, chances are you don’t get the full cardio effect until you do your time on the treadmill. Sweat away your toxins and reduce your blood pressure and risk of heart attack by switching up your routine; the wetter the better. Tacking on weight training makes your body work harder to bulk up and lose any extra pounds that may be damaging to your frame. Aside from looking better to your partner, you may feel better and be able to get more sleep, more on that later. For more stamina, find a workout buddy!

Be Friendly – open yourself – you need it
When men get stressed, they often clam up and don’t tend to talk about their problems. Women, on the other hand, can usually tell a story until their lips bleed. With more stress in the world than ever, it’s no wonder your body may not be feeling up to par. Grab a beer—or your partner—and tell them what’s on your mind, sharing may just save your life or keep the stress away.

Save money for a Rainy Day
Like the harmful stressors everyone puts upon themselves at any moment, a lot of these have to deal with financial woes. If you are able, sock away some of your paycheck every month to save for a rainy day or an emergency by investing some of that worth in a separate savings account you can run to if you need to, but put your own limits on how you are allowed to spend it. Down the road, merely thinking about how to spend that extra cushion you set aside can make even the gloomiest day perk up a bit.

Go Between
We have all been conditioned to learn that brushing your teeth two times a day is the normal but in order to keep your oral health at its best, go deeper with floss. Your best bet is to floss before bedtime to clean the bacteria from the hard to reach spots in your mouth so it doesn’t grow into a problem overnight.

Sleep like a Baby
If you are a parent, you understand the importance of getting a child to go to bed at a certain time every night in order to keep their mind and body stable and free from grouchiness. You should treat your sleeping patterns the same way. Set a bed time and keep it—at least during the work week—and get at least seven hours of sleep. Professionals advise that sleeping regularly can stave off calories and stress because being groggy can incur bad decisions like eating greasy food or sucking down your usual morning coffee in half the time.