It is everyone’s goal to eat healthy and stay fit. However, with the busy schedule and sedentary lifestyle that most people lead, one hardly ever finds the time to exercise regularly.

Aside from enrolling in exercise classes, jogging, brisk walking, aerobics and using exercise machines and equipments, there is another effective method that can be used in exercising and helps a person shed off those excess pounds and stay fit: by lifting weights.

Weight lifting is a form of exercise which involves “strength training.” Here, a certain amount of weight is lifted and lowered repeatedly to help develop the muscles and increase one’s strength.

The weights lifted can be in the form of the following:

-dumbbells

-a set of plates with adjustable weight disks

-resistance bands

-exercise machines used in weight training

Without any equipment, a person may still lift his or her own body weight in the form of push-ups.

In an exercise program which mainly involves weight training,  the rule is the heavier the weight carried, the lower the number of repetitions. The weight lifted and the number of repetitions depends on the capacity of the person performing the exercise.

Depending on the number of repetitions, weight lifting can bring out the following benefits for a person who chooses this form of exercise:

- Develop muscular strength

- Increase skeletal strength

- Improve cardiovascular endurance

- Increase muscle size

- Increase  body endurance

- Improve the overall health

- Increase the well-being

Most bodybuilders regularly lift weights to increase the size of their muscles - this type of workout can be targeted on the arm muscles, the pectorals, legs, the abdomen, the lower back, as well as the overall muscular form.

Here, an excessive amount of weight is lifted by the bodybuilder ?adding on more weight as long as it can be held by the individual - which in turn increases the size and strength of the muscle.

However, for beginners and for those who just want to use weightlifting as a part of their daily exercise routine, it is enough to use a certain number of repetitions per set to work on a particular muscle group.

Women Weightlifters?
Most women are afraid to take up weight lifting because they are afraid that too much toned muscle would look un-feminine.

However, women developing overly big muscles through weight lifting is a distant possibility because they lack the testosterone which men weight lifters have which results to those bulky arms and legs.

The most ?and best thing - that can happen to a woman who regularly lifts weights is for her muscles to be extremely toned, resulting in a leaner, more defines and healthier look.

Weight Lifting on your Exercise Fitness Program

If you want to take up weight lifting and include it on your regular exercise routine, it is a good thing to observe the following safety tips:

1. Keep your back straight when lifting any form of weights.

2. Never rush yourself while in  the process of lifting weights.  Maintain a slow and steady rhythm when lifting and lowering your arms or legs.

3. Ask the assistance of a professional when attempting to carry a weight which is heavier than the usual load that you carry.

4. Do not strain your muscles by attempting to carry a heavy load if you are not physically prepared yet.

5. Before lifting weights, stretch your muscles as a warm up. Afterwards, perform some light exercises to cool down your body.

6. Always observe the proper squatting, lifting and lowering positions to prevent any unnecessary strain on your muscles.

By keeping these safety tips in mind, you can be on your way to developing and toning those muscles by performing weight lifting as a part of your regular exercise fitness program.