As a member of KG Strong, you already know how great lifting weights makes you feel. But did you know that it can help you live a longer life too?
A recent study published in the British Journal of Sports Medicine found that those of us who lift weights alongside aerobic activity have a lower risk of early death: i.e. a better chance of living longer.
To shed some light on this new information, our own KG Strong founder Katie Gould was interviewed by Huffington Post. Below is an excerpt from that article:
According to Katie Gould, a trainer and owner of KG Strong in Philadelphia, “strength training is one of the greatest tools for getting out of pain, as long as you’re doing it with good technique and alignment.”
By lifting weights, you’re strengthening muscles that were likely weak to begin with and may be the underlying cause of pain, she told HuffPost.
Another benefit of weightlifting may seem pretty straightforward but is actually a big deal: You’re getting stronger. Gould noted that many of her clients are excited to be able to properly and safely move things like the couch or the bed.
And with new strength comes increased confidence, Gould noted — and she has witnessed that confidence in her clients in and out of the gym.
Do weight training exercises that involve your full body
“It is important to work all the major muscle groups of the body — the legs, hips, back, abdomen, chest, shoulders and arms,” lead study author Jessica Gorzelitz, assistant professor in the department of health and human physiology at the University of Iowa, told HuffPost. This way, you’ll strengthen your body as a whole, not just a specific body part.
To get started, Gould recommended you commit to 30 minutes of weightlifting once a week with an eventual goal of two to three times a week. She stressed that your workout program should incorporate a range of exercises.
“A really good program is going to have a bilateral lower body push exercise — so think about a squat — [and] a bilateral lower body pull exercise like a deadlift. And, really, you want at least one exercise that is going to be unilateral, or one side dominant, like a lunge,” she said.
Gould said you should also be sure to focus on your upper body. Try incorporating an upper-body push like a pushup and an upper-body pull like a pullup. Lastly, make sure your workout targets your core. Gould noted that her favorite core exercises are Turkish get-ups or a classic plank.
“You’d do three sets for about eight to 12 reps depending on whether or not you’re using [weights],” Gould said. If you are doing bodyweight exercises (meaning, without weights), you can try to get closer to the 12-rep number.
Before you start weightlifting, seek some guidance
“People may be unfamiliar with weightlifting and not know how to get started. Our results suggest that some is better than none, and it’s OK to get started slowly and progress as strength and confidence increases,” Gorzelitz said.
But, improper weightlifting form can lead to injuries and intense soreness, which is why Gould encouraged folks to get help from a professional before lifting up some dumbbells.
“My favorite choice is you go to a studio and you either get some private training or semi-private training,” she said. But, if you can’t do that, she added that many gyms offer virtual training sessions where they’ll create a workout program that is ideal for you and your goals.
Additionally, there are people online who give weightlifting guidance. Gould recommended Girls Gone Strong, an online program that has free, downloadable fitness guides. The program also shares technique tips on its Instagram account.
Want to read the full article? Check it out here!