Start Weight Training permanently Health

 

Barbells for Therapy? Mental Health Benefits of Strength

Video taken from the channel: Barbell Logic


 

Why Strength Training Is So Important for Optimal Health

Video taken from the channel: MercolaPeakFitness


 

The Benefits of Weight Training

Video taken from the channel: Florian Wüest


 

The Benefits of Lifting Weights (Mental & Physical)

Video taken from the channel: CONOR DANIEL DAVID


 

How To Start Weight Training For Women (Beginner’s Gym Guide)

Video taken from the channel: Shelley Darlington


 

Why Strength-Training is Crucial for Women

Video taken from the channel: BaptistHealthSF


 

12 Reasons To Start Lifting Weights (and The Health Benefits of Resistance Exercise)

Video taken from the channel: Lifestyle Medicine


What You Need to Start Strength Training The best place for beginners to start is a combination of body-weight exercises and weight lifting with dumbbells. You don’t need a lot of equipment to strength train, and you don’t need a laundry list of exercises. It is better to start building muscles when you are younger and in good health. But it is never too late to start strength training.

But what exactly is “strength training”? Simply put, strength. So What Does A Good Three-Days-Week Total Body Weight Training Routine Look Like?

Dumbbell Row. Do 3 sets of 10 to 12 reps per side. Dumbbell Bench Press.

Do 3 sets of 8 to 10 reps. Deadlift. Do 4 sets of 8. Goblet Squat. Do 4 sets of 8 to 10.

Strength training helps you soothe arthritis pain by increasing your range of motion and boosting blood flow throughout your body. It can also reduce pain, in part by maintaining a healthy weight. And if weight-moving workouts are your favorite way to exercise (or strengthor muscle-building is one of your goals), investing in your at-home resistance training setup will work wonders for your physical health as well as mental wellbeing. Done properly, strength training can: Increase your child’s muscle strength and endurance Help protect your child’s muscles and joints from sports-related injuries Help improve your child’s performance in nearly any sport, from dancing and figure skating to football and soccer Develop proper.

Weight training is a type of strength training that uses weights for resistance. Weight training provides a stress to the muscles that causes them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart. Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines. Strength training, also called weight training or resistance training, is an important part of any fitness routine.

It helps make you stronger and also builds muscle endurance. To increase strength in the chest and shoulders Stand about 3 feet away from a wall, facing the wall, with your feet shoulder-width apart. Lean.

Strength training is about more than getting buff. Machines are a good idea for people who are overweight and/or out of condition, since the exercises are generally done seated and with back.

List of related literature:

Does strength training improve health status?

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

This book is great for learning the basics of strength training.

“Mother Daughter Wisdom” by Christiane Northrup, M.D.
from Mother Daughter Wisdom
by Christiane Northrup, M.D.
Hay House, 2006

I can highly recommend this book to all people who are seriously interested in strength conditioning, to get new ideas and to improve their knowledge as well as to work successfully in practice.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

This will give you the basic knowledge to start a proper strength training program safely.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

Therefore, strength training is currently recommended as one component of an active lifestyle aimed at countering sarcopenia, reducing health risks, and improving quality of life in older adults (ACSM 1998).

“Human Body Composition” by Steven Heymsfield, Timothy Lohman, ZiMian Wang, Scott B. Going
from Human Body Composition
by Steven Heymsfield, Timothy Lohman, et. al.
Human Kinetics, 2005

Specific recommendations for strength training are based on age, sex, body composition, and emotional/physical maturity (Zwolski et al., 2016).

“School Nursing: A Comprehensive Text” by Janice Selekman, Robin Adair Shannon, Catherine F Yonkaitis
from School Nursing: A Comprehensive Text
by Janice Selekman, Robin Adair Shannon, Catherine F Yonkaitis
F. A. Davis Company, 2019

Here is a quick list of other health issues that strength training improves:

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

This is where the art and science of developing a strength training program come into play, because the principles of training specificity and progressive overload need to be balanced with individual needs, goals, and abilities.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Also check out Weight Training For Dummies, 3rd Edition, by Liz Neporent, Suzanne Schlosberg, and Shirley J. Archer (Wiley) for the basics on safe weight lifting at home or at the gym.

“Glycemic Index Diet For Dummies” by Meri Reffetto
from Glycemic Index Diet For Dummies
by Meri Reffetto
Wiley, 2014

Specific recommendations for youth starting with strength training can be found in the review articles of Behm et al. [47] and, more recently, Faigenbaum et al. [34].

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

View all posts

12 comments

Your email address will not be published. Required fields are marked *

  • Very good video and channel. I’ve just finished medical school and am looking for a good evidence based approach to exercise. Thanks for making this video!

  • Thank you so much for putting time stamps in the discription! This is suoer helpful for people who have the attention span of a goldfish it’s really helpful ��

  • Hi Shelley! I’ve been watching/ applying your channel for the past month and WOW. Every day I wake up and obsess over the tiny positive changes in my body instead of wishing my body would be different. From the bottom of my heart THANK YOU! I watched this video earlier and didn’t comment. Just now put on a pair of jeans I’ve been avoiding and felt compelled to say thank you because they FIT and I have a tiny bump in the rear that I love! And I ate ice cream last night and didn’t feel guilty! Such tiny changes but really it’s made such an impact on my happiness that I didn’t realize was possible. No restricting diets or manic gym days, just consistency and listening to my body. I’m legit about to cry right now I’m so grateful. ❤️

  • LMFAO ������ @ 5:51 when you were rubbing your hands together and licking your lips I about died of laughter!

    Unfortunately it’s true though, there are a lot of predators in the gym! If you are uncomfortable don’t be afraid to speak up or find a staffer. It’s truly unacceptable for us to behave that way! Advice and guidance on specific movements requires 0 physical contact. Don’t let us proposition you into a free feel or into any type of inappropriate situation! Not all of us are there to prey on you but certainly be careful at all times I always recommend bringing a friend or some form of partner.

  • love this information best ive watched so far xxx any chance we could could get a beginner series that covers each movement/lift with form and reps in more depth? this wold be a great pt 1 then pt 2 ect on basic lifts and forms.. i feel very overwhelmed at starting and im thinking just some basic hand weights to begin?

  • Thank you so much!!! This is exactly what Ive been looking for. I will def check out your videosI am looking for guidance of proper form, safety tips, even steps like moving from hand weight to a bar. This was excellent!

  • This is seriously the most informative video I have ever watched! Excellent content and thank you for making these videos! I’m new to this and your videos are so helpful!!!

  • I loved your video. I want to start lifting weights. My gym is currently closed and I would loved a complete lower body exercise weight training video with dumbbells that I can follow at home. Thank you

  • Thanks so much for this video. I tried having a trainer at the gym but she wanted to push me way too hard, straight out the gate. I have depression & anxiety, and it demotivated me a lot even though I talked to her. That was just her style. I want to try again on my own and allow myself to enjoy the process…I need something to get me out of this horrible, horrible place that I am in right now with my body & mind.

  • I’m starting tomorrow morning at the gym and I felt so incredibly lost, but after watching this I feel actually very confident about what I should do.. and actually excited haha
    Thank you!! ❤️

  • I saw that I was developing some calf muscles the other day and I got so excited haha. I’ve been starting to use my college’s rec center more frequently so I will definitely be implementing a routine like this! This was super informative and helpful.

  • So I’m just going to be starting the gym… again! This was amazing! Thankyou! Have my beginner work out written in my notebook xx