Get the Skinny on Weight Training

More men and women are trying weight-training workouts. Before rushing to join the iron-pumping brigade, though, it's important to learn the basics.

"Weight training shouldn't be frightening or intimidating, but it does need to be done correctly," says Liz Neporent, who has written or co-written several exercise books, including Weight Training For Dummies. "A small investment in learning the skills will reduce your risk of injury and maximize the benefits you receive from your program."

Weight-training equipment is designed to be safe and easy to use, but it's important to operate it properly. If you're a newcomer, schedule a few sessions with a personal trainer or another expert who can help you learn the exercises and start you out at a safe but challenging level. Even seasoned bodybuilders should learn the proper technique before trying a new piece of equipment.

Be sure to check with your health care provider before beginning a weight-training program.

Count the benefits

Weight training can contribute to your overall fitness in many ways, no matter what your age or physical condition.

These are some of the benefits, according to the American College of Sports Medicine (ACSM):

• Stronger bones. Lifting weights can prevent or even reverse bone loss caused by aging.

• More active metabolism. Weight training builds lean muscle tissue, which burns calories faster and helps you maintain a healthy weight.

• Better appearance. In addition to improving your posture, you can firm and tone muscle.

• Fewer injuries. Strong, flexible muscles help you move easily and confidently.

• Better quality of life. With increased strength, you'll find it easier to do your work and the things you enjoy.

"Everything just becomes easier, from opening jars to playing your favorite sport," Ms. Neporent says.

According to the ACSM, strength is one of the essential elements of fitness, along with cardiovascular fitness and flexibility.

Start off wisely

For best results and safety, every workout should be built around these basic principles:

• Learn the proper technique and use it consistently. "This is the golden rule of weight training," Ms. Neporent says. "Whatever your goals or your program, you need to do the exercises properly, or you won't get results and you'll be at greater risk of injury."

• Work all your major muscle groups at least twice a week. Include at least one exercise for the upper back, shoulders, chest, lower back, abdominals, front of arms (biceps), back of arms (triceps), buttocks, front of thighs (quadriceps), back of thighs (hamstrings) and lower legs.

• Rest each muscle group at least one full day between workouts. Muscles need time to repair and rebuild after a workout -- that's what makes them stronger. If you want to work out every day, split your training so you work some muscle groups on one day and others the next.

• Work large muscle groups, such as the legs, chest and back, then the small ones, such as shoulders and arms.

• Rest between sets to give your muscles a chance to recover. Once you've hit your stride, 30 seconds to 2 minutes of rest should be sufficient. Beginners may need to rest longer.

• Learn the difference between "good pain" and "bad pain." When you begin, it's natural to feel some muscle soreness one or two days later. A sharper pain is cause for concern, especially if it's associated with a specific muscle, position or exercise.

• Keep breathing. Holding your breath raises blood pressure, possibly to dangerous levels. Keep a slow, steady rhythm and exhale as you lift; inhale as you lower the weight.

• Take it slow and steady. For general fitness, lift smoothly to a count of two, then lower to a count of two. Let equipment come to rest silently.

• Aim for general fitness, not super strength. For most people, a moderate routine of one to four sets for each muscle group, with eight to 15 repetitions of an exercise per set, is adequate.

"Add a little weight when you get to the point you can do 15 reps easily and with good form," Ms. Neporent says. "If it's a struggle, or you have to break form to do the move, reduce the weight until you feel in control."