The argument for strength training goes beyond building muscle \u2014 it has also been shown to reduce depression, boost bone density and improve your metabolism and cardiovascular function. \u201cResistance training benefits almost all your organ systems,\u201d says Brad Schoenfeld, professor of exercise science at Lehman College in New York.<\/p>\n
Still, misconceptions abound. Here\u2019s the truth about some of the most common.<\/p>\n
1. It won\u2019t help you lose weight <\/p>\n
\u201cWhen it comes to fat loss, cardio is often hailed as the ultimate tool \u2014 but weightlifting can be even more effective,\u201d says Josh Summersgill, a weightlifting coach and Olympic methods trainer. He says it can stimulate testosterone and growth hormone, which speed up fat metabolism and muscle growth. \u201cCardio lacks this hormonal boost,\u201d he says. <\/p>\n
For the most balanced and effective body-fat reduction, lift weights three times a week and add two to three cardio sessions.<\/p>\n
\u2022 Weightlifting: how to get started (however strong you are)<\/a><\/p>\n 2. You need to eat loads of protein <\/p>\n \u201cSince protein is the main constituent of muscle it seems logical that eating more of it would increase size and strength,\u201d says Anita Bean, the author of The Complete Guide to Sports Nutrition. \u201cBut most people, including athletes, consume enough protein without using supplements.\u201d If you\u2019re active, aim for 1-1.5g protein per kg of bodyweight per day.<\/p>\n And don\u2019t neglect your carbohydrate intake. \u201cThis food group supports muscle growth indirectly,\u201d Bean says. She explains that it boosts insulin, which reduces muscle breakdown and provides fuel to allow for longer and more intense training. For most active people, 3-6g carbohydrate per kg of bodyweight daily is about right. <\/p>\n 3. The weights you lift should be as heavy as possible <\/p>\n \u201cWatching Olympic lifting might make you want to chase heavier loads,\u201d Summersgill says. \u201cBut working to your maximum level for just one lift can lead to injuries.\u201d<\/p>\n Instead, focus on triggering myofibrillar hypertrophy \u2014 this is where the body works to repair microtears in muscle fibres, and can lead to increased muscle strength and density. You don\u2019t have to go all out: about 80 per cent of your maximum exertion will do, Summersgill says. \u201cGo for one to five reps with three to six sets. Rest for two to four minutes between sets.\u201d<\/p>\n