Weight training provides many health benefits from strengthening bone density and boosting metabolism to helping lose weight and improving body composition. This bundle of social media images contains information on what weight training is, why you should do it, the benefits, the do’s and don’t, myths around weight training, and more!
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The Weight Training Bundle includes 20 beautiful images:
- Weight training is a type of strength training that uses weights for resistance. If you do resistance training repeatedly and consistently, your muscles become stronger.
- Weight training provides a stress to the muscles that cause them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart.
- Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines. You can also use other types of resistance exercises, such as resistance bands or your own body weight.
- Health Benefits
- Improves Your Body Composition
- Strengthens Bone Density
- Boosts Your Metabolism
- Helps You Lose Weight
- Helps Prevent Disease
- Weight Training Can Help Boost Your Metabolism
When you increase your muscle mass, you boost your resting metabolism. This makes your body burn more calories, which helps with weight loss.
- Myth: Weight Training Turns Fat Into Muscle
Muscle and fat are two very different structures. Weight training will help a person to build muscle and reduce fat, but it won’t transform one into the other.
- Weight Training Can Prevent Injury
Weight training strengthens your muscles and can lead to stronger ligaments and tendons, meaning you’re less prone to tears or other injuries from everyday activities.
- With each weight training session, you’ll increase your mind-body connection, which will lead to more stability and coordination. Your lifts will eventually feel more natural, and you’ll start to feel more confident in your form.
- Prep Your Muscles Before You Start
Before a weight training session, it’s important to prep your muscles for the work they’re about to do. This will help increase your range of motion and reduce your risk of injury.
- Lean muscle mass diminishes with age. You’ll increase the percentage of fat in your body if you don’t do anything to replace the lean muscle you lose over time. Weight training can help you preserve and enhance your muscle mass at any age.
- New To Weight Training?
If you’re new to weight training, work with a fitness instructor to learn correct form and technique. Maintaining correct form while working out is extremely important, and can prevent injuries.
- Remember to warm up and cool down for each weight training session. Your warm up should include stretching and bodyweight exercises. When you begin each lifting exercise, use small amounts of weight at first and then progress to heavier weights. Stretching is also important during your cool down.
- Sets with fewer repetitions can be performed with heavier weights contributing to an increase in lean muscle mass. Sets with higher repetitions can be performed with lighter weights contributing to increased muscular endurance.
- Myth: Weight Training Makes Women Bulky And Masculine
This is a common reason women avoid weight training. Lifting weights will not, by itself, make women bulky and masculine. This is because women have 10 times less testosterone than men, which is the hormone that helps muscles to grow.
- Take Time To Rest
To give your muscles time to recover, rest one full day between exercising a specific muscle group. You might choose to plan daily sessions for specific muscle groups or work the major muscle groups at a single session two or three times a week.
- 5 Reasons To Weight Train
- Develop strong bones to reduce your risk of osteoporosis
- Build muscle to protect your joints from injury
- Boost your stamina
- Improve your body image
- Get a better night’s sleep
- DO’s: Keep your back straight when lifting • Use a spotter when attempting major lifts • Use proper lifting technique when moving weights around the room • Wear shoes with good traction.
DONT’s: Hold your breath or hyperventilate when lifting heavy weights • Continue lifting if you experience pain • Exercise any set of muscles more than 3 times a week • Cheat on your technique to lift heavier weights • Lift more than you know you can lift safely.
- Proper form should be maintained during weight training to prevent injuries and ensure correct muscle targeting and breathing technique. A lack of good form can cause you to work out a completely different muscle or to strain the muscle you were targeting.
- The number of repetitions you should perform during weight training depends on your training goals and level of fitness. Keep in mind that strength training promotes increases in both functional strength (how much you can lift) and muscle hypertrophy (how big your muscles grow).
- Myth: Weight Training Is Dangerous For Older People
Weight training is actually very beneficial for older people. After the age of 30, people lose minerals from their bones, which can lead to osteoporosis. Bones need the stimulation of weights to slow down the rate of mineral loss.