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Lifting Weights for Longevity

Should you lift weights? You may be thinking that if you do, you’ll end up getting big and bulky, and unless you’re Arnold Schwarzenegger, you probably don’t want that. So, should you even bother lifting weights? Yes, you should, and here’s why…

In order to be as healthy as possible and live your best life, you need to have relative strength. That means, you need to have the strength to do things like walk around, walk up and down the stairs, get up off the toilet, and everything else modern life requires. If you are unable to do these things, you will end up in the nursing home, plain and simple.

“But if I lift weights, won’t I get big?” No, you won’t. Lifting weights will strengthen your muscles, tendons, and joints, and support your lifestyle. In order to gain a ton of muscle mass, you need to spend hours and hours each day lifting weights, eat more food than is comfortable to eat, and sleep as much as possible. You likely don’t have the time in your day to do that, so don’t worry!

“What movements should I do?” Incorporate multi-joint, compound movements like squats, deadlifts, and presses. These will give you the most bang for your buck by activating more muscle groups than sitting on a machine that isolates one muscle. Don’t forget to add in some single arm and single leg accessory work to correct imbalances and prevent injuries!

“What reps and sets should I do?” If you are newer to lifting weights, keep things with fewer sets and more reps per set. Think, 2 sets of 20 squats with a 90 second rest between sets. Follow that with 2 sets of 20 lunges on each leg, and you’ll be golden! As you progress, or if you have been lifting for a while, you can push some heavier weights with more sets and less reps. Think 6 sets of 3 shoulder press with 2-3 minutes of rest between sets. Follow that with 4 sets of 6 single am rows on each side, and you have a great upper body session!

Weight training is incredibly important for your longevity, so don’t pass it up! If you need some help with your form or need someone to plan your routine for you, schedule an intro and we’ll help you out! You can do that here:

https://286performance.com/free-intro/

-Al

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