Getting started
Take your body measurements (chest, biceps, waist, hips and thighs) before starting for later reference.
You can do weight training at home or in the gym, whichever suits you. Most gyms offer muscle work and toning classes that focus on certain areas of the body -- such as abs; butt and thighs; or legs, butt and thighs -- using free weights (barbells or dumbbells) or resistance bands. Gyms, of course, also have machines, which target the bigger muscles, and free weights, which target the smaller, supporting muscles that we use every day. It's good to use a mix of both. At home, you can train using water bottles, resistance bands or free weights.
You don't need a spotter unless you're lifting heavy weights (more than 22 kilograms) that could potentially fall on you. But you should train with a buddy so she can check your technique.
Loosen joints before lifting weights by warming up with a five to 10 minute walk or jog. Start slowly and focus on technique rather than the amount of resistance. Faulty technique can cause long-lasting joint and orthopedic problems. Work on two or three muscle groups per session. Break for 30 seconds between sets to let your muscles rest and recover while keeping your heart rate up. Muscles need time to regenerate, so when starting out, train with weights every other day with a full 24-hour rest in between. Be patient and consistent. Results won't come immediately and will differ for everyone.
Remember these important safety tips
• Always bend your knees and lift from your legs, not your back, when picking up weights.
• Always keep your back straight. If you need to arch your back to support a weight, it's too heavy. (Click here to find out how much you should lift.)
• Don't hold your breath while lifting weights: this can lead to dizziness and fainting. Always exhale when you lift weights and inhale when you release them.
• No matter how little weight you're lifting, wear running shoes for proper traction and to protect your feet if you drop a weight.
Click here for two beginner weight training exercises.
The YMCA/Homemakers Fusion Fitness Team:
• Meredith Scipio del Campo, Metro-Central YMCA, Toronto
• Lisa Greer, Durham Family, YMCA, Oshawa, Ont.
• Anthony Ierulli, Mississauga YMCA, Mississauga, Ont.
• Lynn Petruskavich, YMCA of Greater Toronto
The YMCA of Greater Toronto is the largest YMCA association in Canada, with about 50,000 members and more than 330,000 program participants. It is currently celebrating 150 years of service to the community.
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