Weight and see

Resistance training may help strengthen and tone your muscles, but how do you know if you're doing it correctly? Candice Tehini asks top personal trainers 5 weight-training questions

What is strength training?

“Strength training is any type of resistance training performed on the muscles of the body,” says Ronald Abvajee, chief wellness officer of My Personal Trainer (www.mypersonaltrainer.co.za). “The resistance creates a force that puts an overload on the muscles, which in turn causes them to break down. The muscles of the body then heal or recover, and new muscle fibres take their place.” This process makes your muscles stronger and gives your body that coveted lean appearance. But strength training doesn't only mean lifting weights; it also includes using machines, cables, bands, and manual resistance.

How heavy should my weights be?

“Heavy enough to make you sweat,” says Kevin Coyne from Muscletech SA (www.muscletech.co.za). “However, you should be able to control the weights without fear of injury or compromising your form.” Kevin advises doing about three or four sets of between eight and 15 repetitions. If you're pushing more than 15 with ease, you need to increase your weights. By the same token, if you're not even able to get to eight, then decrease them.

How many times a week should I strength train?

You can train your body daily if you like, as long as you are working different muscles. “If you're new to weight training, then twice a week will do. Once you become more advanced, you should increase this by a day or two,” says Abvajee. If you alternate lower and upper body, you will be able to maximise each exercise better. You also won't be as exhausted, because you are balancing the muscles in your workout.

What should I do first, weight training or cardio?

Make sure you do some light cardio (five to 10 minutes is adequate) to warm up your muscles before you start weight training. “After your warm-up, move onto your weight-training session. Once you've completed weight training, then do cardio,” suggests Coyne. The reason behind this is that, “you need to have good technique while doing resistance training. If you are too tired from your cardio you'll compromise the correct method.” The best part about this method is that most of the stored energy in your muscle will be depleted after weight training, so there'll be a much better fat-burning response from your cardio.

Will lifting weights make me bulky?

You'll be glad to know all our experts agree that you will not look like a body builder from simply lifting weights. “Women have much less testosterone. It's not possible for you to get bulky unless you are taking anabolic steroids, eating incorrectly or not doing proper cardio,” says Abvajee. Cardio and good nutrition help stimulate fat burning and must be done in addition to lifting weights. Bukes agrees, “Providing you are not lifting too heavy a weight and are watching what you are eating, strength training shouldn't bulk you up.” If both of these components are neglected, the bulkiness will become more evident, because the existing fat surrounding the muscle will expand from the muscle being built underneath it.

Related Fitness Articles

• What's your exercise style?
• Bounce back
• Burn baby burn

About Longevity Magazine

Longevity Magazine provides cutting edge information on all aspects of wellbeing with a dedicated scientifically researched health focus. Click here for more articles from Longevity magazine.