First Step – Weights; Master the FORM!

Anytime you begin an exercise program, it’s essential to master the form before adding weight. That’s right; moving iron is what we do to gain strength, energy and reach the body composition we desire. 

Should you be lifting weights? Yes, if you are over 50, it’s important to exercise with weights.   

Here are four myths that you may be telling yourself– some of these may be running thru your mind right about now.

1. Lifting weights will make me look like a bodybuilder. It may be true if your goal is to be a bodybuilder. Most women lack high testosterone levels and the use of heavy weights to get the job done. Bodybuilders also follow a strict nutrition and training program to maximize their muscle size. The average woman who lifts weights loses body fat and changes their body composition, revealing muscle tone. You will not look like Ms. Olympia unless that’s your desired goal. 
2. I’m thin and don’t need to exercise. False. There is a state of “skinny fat,” and we see this often. Appearance is deceiving when it comes to body composition. Just because you are thin does not mean you are fit, strong, and healthy. You will lose muscle and gain fat as you age if you do not exercise with weights. 
3. Dancing is my exercise to lose weight and more efficient than lifting weights. Losing weight requires more than aerobic exercise. Following a balanced exercise program is the way. One with aerobic exercise to burn calories and weight training to speed up the metabolism.
4. I’m 67, overweight, and too out of shape to lift weights. FALSE! Lifting and lowering weights will give you energy, help you lose weight, and tone up. You’ll be smiling! The key is to begin slow and start with the basics. Learn the form for each exercise before you add weights. Then you gradually progress, increasing the level of difficulty and adding exercises. 

Many of us women desire toned arms and shoulders. If you’re like me, I always shopped for the ¾ length sleeves on all dresses and tops, even for summer attire! It was critical to hid my “bat wings,” as my grandmother called them; no more hiding our arms, ladies–exercise tones up our arms. 

One exercise that helps tone arms is the biceps curl. The biceps curl improves the shape of the upper arm. It also strengthens the arm, making day-to-day tasks easier, like pushing, pulling, and carrying. You will notice an improvement the next time you have to unload your groceries from the car and put them away in the cabinets. You’ll be more confident the next time you travel and carry that suitcase around the airport, up in the luggage rack, and in and out of the car or bus. 

Dumbbell Biceps Curls

1. Stand with your feet parallel, hip-width apart, knees slightly bent. With a dumbbell in each hand, arms straight at your sides, wrists aligned with the forearm, palms facing in. Keep elbows tight to your side. Keep the body still. Chest out, shoulders back, and chin up. 
2. Exhale and squeeze your upper arm as you bend your right elbow. 
3. Lift the dumbbell towards your shoulder. To return, inhale and straighten your forearm fully, maintaining tension in the muscle. 

Begin your journey in a non-judgemental, highly supportive environment with coaches available to you daily and have been where you are.

Take the next step and contact K Factor Coaching today.