Strength training should be part of everyone's work out routine. Even if you are low on time, strength training, according to the ACSM American College of Sports Medicine , only needs to be done two to three times per week with each session lasting no more than one hour. For two to three hours per week,nice strength gains can be realized. Regular strength training will help you in day to day activities around the house and in your yard and at work. It will keep you independent which is especially important in the older population. Imagine not being able to lift a five pound bag of flour or take the garbage out. lower the risk of osteoporosis, hypertension and diabetes,and help you avoid lower back pain.
A good routine increase bone density which is important for post menopausal women.It increase muscle mass which burns more calories throughout the day than an equal amount of fat.
Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.
As you start beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. When you become more comfortable with the machines,you should slowly begin to use free weights. If you want to stick with the machines, know that they will give you the same benefits as free weights.