HeyYouSir's Weight Lifting FAQ

What's this all about?

Weight lifting is an excellent form of exercise for adults of all ages. Both men and women benefit from regular weight-bearing exercise. I put this page together to dispel some of the myths surrounding weight lifting and to share some general information about the subject.

It may go without saying, but I will say it anyway...
"Before beginning any exercise program, consult your physician. It's better to be safe than sorry."

I instruct people in the proper use of weight lifting equipment. Over the years I have heard a good many questions. Here are some of the most common questions:

"Should kids lift weights?"

You'll hear different opinions from people about this. Personally I feel that kids should not begin a regular weight lifting program until they are about 15 years old. Before that age, kids that lift weights run the risk of damaging the "growth plate" in their bones. (That doesn't sound like fun, does it?)

"I don't want to look too muscular!"

I usually hear this one from women, although men sometimes mention this as well. First off, when people think of weightlifting (and bodybuilding) they have visions of Arnold Schwarzenegger. Achieving a body like Arnold's requires one to be gifted with the proper genetic makeup, have access to the proper equipment, and have the disciple and motivation to continue a rigorous weight lifting program over a period of time. Of all the men on this planet, only a small percentage of them have the genetic potential to achieve what I would call a superstar of bodybuilding. An even smaller percentage of women have the genetic makeup to achieve similar "weight lifting greatness." So, for the rest of us, I wouldn't worry about it.

"What are the benefits of lifting weights?"

Ok, so most of us are not going to look like a Greek God (or Goddess). Here are some benefits to be found from lifting weights:

Your strength will increase. (not too surprising!)
You'll look better.
You'll have more energy.
As a result, you will develop a positive attitude.
Weight lifting helps to maintain the strength of your bones.
Studies show that you will lengthen your life.
In general, you'll feel better about yourself.

"Am I too old to start a weight lifting program?"

A regular weight lifting program will benefit adults of any age. Just like any form of physical activity, the key is to avoid injuries. Preparation and the proper knowledge go a long way when it comes to "staying healthy."

"How often should I lift weights?"

You might have heard stories of how professional body builders lifts weights six days a week, concentrating on a different muscle group each day. That's all well and good for the pros, but the rest of us should ideally lift weights three days a week. Each day you should work all of your major muscle groups. It is also important to not work out with weights on two consecutive days. For example, "Monday, Wednesday, and Friday" or "Tuesday, Thursday, and Saturday" would be an ideal schedule. The day of rest in between is very important. If you think about it, when you are lifting weights you are not building up the muscles, you are tearing them down. By not lifting weights two days in a row, you are giving your body a chance to recover and rebuild your muscles back stronger than they were before.

"If I stop working out, will all that muscle turn to fat?"

Muscle can't turn to fat anymore than fat can magically turn into muscle. Of course, if you were to stop lifting weights regularly, your strength will decline and you will lose some of your muscle tone, not to mention the loss of some of the benefits mentioned above.

"Weightlifters are clumsy, slow, and become muscle-bound."

Remember that weight lifting is an anaerobic exercise. By that I mean that weight lifting does not really get your "heart pumping." I suppose if that's all that someone did was heavy duty weight lifting sessions without other physical activity, they could be setting themselves up for trouble. I highly recommend combining weight lifting with some form of aerobic exercise like running, a vigorous sport, or simply a brisk walk. This is called "cross-training." You'll find the combination to be fun and you'll improve your overall health and well-being at the same time.

"Should I use weight lifting machines or free weights?"

The answer to this question is "What do you have access to and what will you continue to use?" I personally prefer to use a combination of both weight lifting machines and free weight exercises. There is an ongoing debate about which is better. The bottom line is that you should find something that you feel comfortable with and will continue to use.

Additional References:

Over the years, I have seen a good many weight lifting and exercise books. Here are a few that I would recommend:

"Winning Bodybuilding" by Franco Columbu and George Fels.
Franco has been around for some time and he certainly knows a great deal about bodybuilding and fitness in general. This book mostly deals with using free weights, but it also offers sound advice on nutrition and overall health and fitness. I have had this book for a long time and still find myself referring to it on a regular basis.

"Ripped - The Sensible Way to Achieve Ultimate Muscularity" by Clarence Bass.
This book is more for the die-hard weight lifter, but the advice offered on nutritution and weight lifting is of interest to all. Makes one stop and think about the food that they are eating. Even if you don't follow the advice to the fullest you can improve your eating habits.

"The Nautilus Bodybuilding Book" by Ellington Darden, Ph.D.
This book offers a good introduction on the history and proper use of Nautilus weight lifting machines. Many Nautilus machines are demonstrated including the new leverage machines. Questions and answers to bodybuilding questions are given as well.

"The Complete Book of Nautilus Training" by Michael D. Wolf Ph.D.
This is also a pretty good book about Nautilus weight lifting machines. Many machines are demonstrated, background information on how muscles work and even sample suggested workouts are outlined.

In conclusion...

You can take weight lifting (and bodybuilding) as far as you would like to go. For some, improving one's body is reward enough. For others, the thrill of bodybuilding competition is what they seek. As they say, "To each his own."