Gym: Seven Tips to Start Lifting Weights

In recent years, strength training, that is to say lifting or doing exercises with weights, has established itself as one of the most recurring axes of physical activity. Not only is it an effective tool for sculpting a strong, defined body, but it also offers a wide range of health benefits, from disease prevention to increased energy and self-confidence. Nicolás Muñoz, founder of the sports community NM functional coach suggests that it is a way of investing in yourself.

“Strength training improves bone density and reduces the possible risk of osteoporosis,” he explains. In old age, a stage of life that more and more people are reaching, we are more exposed to injuries and fractures. “Having good muscle mass allows us to protect our joints, whether in sports or in daily life,” he explains.

Another point he mentions is sarcopenia, a disease that develops when “people reach old age after having been sedentary for most of their life and face a large loss of muscle mass,” he says. -he. Sarcopenia results in symptoms such as weakness, fatigue, lack of energy, balance problems, difficulty walking and standing.

“ Regularly practicing strength exercises helps the vascularization of our tissues and contributes to better functioning of our metabolism,” explains Matías Villagra, kinesiologist at Exam . “In addition to increasing blood flow to the brain, exercise promotes the release of endorphins, hormones that make us feel good, give us peace of mind and reduce stress and depression,” adds -he.

“There is growing evidence that strength training contributes in several ways, especially in adults, and also proves to be very effective for more active and positive aging,” comments Cristián Pérez, CEO of Active , a Healthtech startup where they develop medical solutions based on artificial intelligence. “This is also linked to a decreased risk of neurodegenerative diseases.”

The specialized site of the famous Mayo Clinic highlights the following attributes of this type of training:

• Develop strong bones: increases bone density and reduces the risk of osteoporosis.
• Improve your quality of life: increases energy and the ability to perform daily activities.
• Body development: In addition to protecting bones, cartilage and joints, it can also contribute to better balance and reduce the risk of falls.
• Managing chronic illnesses: can reduce the signs and symptoms of many chronic illnesses, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
• Sharpens thinking skills: Some research suggests that regular strength training and aerobic exercise can help improve thinking and learning skills in older adults.

“A common mistake we see in many gyms is that people train alone, without proper technique or exercise plan. This is where injuries or demotivation occur: when people don’t see results, they get frustrated and don’t move forward with their goals,” analyzes Muñoz. Therefore, before lifting weights, it is advisable to confide in a professional who can evaluate you and guide you in the process according to your needs and goals. “Lifting weights every day but without planning could be a disaster, something very counterproductive,” explains Perez.

Mastering any sport or physical activity requires perseverance. “To start, the ideal is to do it two or three times a week, to first create a habit,” explains Nicolás Muñoz. “If I tell a person who is leaving to come every day, or at least six times a week, the most likely thing is that they will not be able to do it, that they will start to miss it and that they will abandon it Next.”

That’s why he suggests starting with two or three times a week, “and gradually increasing the frequency depending on the level of motivation.” If the teacher takes it in a behavioral way and encourages improvement, the person will probably do it more often. “Working out should be part of our daily routine, just like breakfast; This is something that will only bring us benefits,” he says.

“When it comes to weights, it is important to start the exercise gradually, learn the correct technique of execution and include the main muscle groups,” says Villagra. Pérez cautions that there is no universal recommendation on starting weight, as this must be calculated in each case. “There are tests to calculate this, which also take into account your activity level, body composition, experience with weight-bearing work or lifting, and your current physical state. With these variables you can estimate and define what the starting point is,” he emphasizes.

According to Pérez, the first strategy is to master the technique, that is, how the exercises and movements should be performed. Once the technique is mastered, the loads can be increased. “There are methodologies that are a little more aggressive than others. As bodybuilding is complicated, I always recommend listening to a professional,” he analyzes. Even if it is ideal, it is not necessary for him to be constantly present: he just needs to plan the exercises and to teach you the first techniques.

One of the great advantages of having a training guide is that it helps you not to become demotivated. As Muñoz says, plateauing is something that can happen to people who train for a while and no longer feel the same benefits as when they started. Having a teacher or coach ensures that measurements and assessments are generated “so that the student progresses over time, does not stagnate in relation to their external loads and can improve their strength levels and increase their muscle mass.”

Unfortunately, injuries and accidents during strength training are common when you are not supervised by a professional. “You always need someone to guide you through the process, someone who is trained to correct posture, review techniques, and indicate loads,” says Muñoz. Before each routine, Villagra explains that it is necessary to properly warm up the muscle groups.

“We must prepare our cardiorespiratory system, which will be an essential element of our oxygenation and the energy supply of our organs. We must also not forget flexibility, a skill that must be developed to maintain good posture, perform exercises correctly and above all avoid injuries,” advises the kinesiologist.

“A bad movement in itself cannot cause an injury, but if it is repetitive and unbalanced, poorly executed or if it uses resources that should not be involved in this movement, it will,” explains Pérez.

When you perform a wrong movement and also put a load on it like a weight or overload like a heavy weight, it can become a traumatic injury rather than an overuse injury. “And something that could have been tendinopathy or myofascial pain ends up being a tear or cut of the tendon,” he explains. This is why it is advisable to gradually increase the exercise demands.

“We see people who come to the gym Monday through Friday, every day, but then every weekend they drink ten drinks, ride hard, or eat multiple barbecues,” says Muñoz. Rather than judging, we must find a balance. “No one tells you you can’t drive, you can’t have a drink or eat barbecue, but the idea is to live a life consistent with the goals you want to achieve.” In other words, if the goal is to be strong and healthy, it’s not just achieved by lifting weights: it’s also essential to take care of your nutrition, your mental health and getting enough rest.

“Complete your routines with aerobic exercise and maintain a balanced diet, rich in proteins, vitamins and minerals,” advises Villagra. If you’re constantly feeling tired, he suggests getting a general health check, “to assess whether your body is capable of handling exercise loads.”