Think strength training is just for body builders? Think again

You’re at the gym on a treadmill, sweating like you just climbed Mount St. Helens during an eruption and you look over at the weight-lifting area and see them. You know who they are. The big, buff guys in teeny cut-off shirts with bodies so hard you could bounce a quarter off them from across the room.

"It’s a good thing I don’t lift weights," you think to yourself. "I’d hate to look like those guys."

But the truth is not everyone who strength trains bulks up like Mr. Universe. And, in fact, strength training is a very important part of your exercise routine.

Buff Benefits

The most obvious reason for strength training is being stronger. But think about what that means. Sure, it’d be nice to be able to lift your 40-pound dog off the couch by yourself, but being strong is good for more than just picking things up.

"Strength training increases your level of physical ability, making it easier for you to do just about everything," says John McCarthy, Ph.D., P.T., a spokesman for the American College of Sports Medicine.

Strength training also can help you:

Prevent osteoporosis. Lifting weights strengthens your bones as well as the muscles that support them. It also increases your balance, making you less likely to fall and suffer a fracture.

Control weight gain. "Beginning in the late 20s and early 30s, adults gain about a pound of fat each year," says Fabio Comana, M.A., M.S., a consultant with the American Council on Exercise. Strength training can combat that, because lean muscle mass helps you burn more calories than fat.

Be happy. OK, lifting weights may not make you happier, but it can improve your sense of well-being, according to the Mayo Clinic. Strength training may enhance your self- confidence, boost your body image and may even help fight depression. Sleep better. People who have regular strength training routines are less likely to have sleep disorders such as insomnia than people who don’t strength train.

Get to Lifting

Now that you know why you should strength train, how do you get started? Do you have to lie down and bench press as much as possible as many times your arms will allow? Only if you want to be one of those guys at the gym.

"Find a type of training you enjoy," Comana says. "You’ll be more likely to stick with it." You don’t even need to hit the gym at all, if you don’t want to. Homemade weights, such as canned goods or plastic water bottles filled with sand, can be just as effective as perfectly calibrated dumbbells.

Resistance bands are another good, inexpensive option. Like large rubber bands, they provide resistance when you pull on them.

And don’t discount using your own body weight either. Chin-ups, push-ups, sit-ups (anything ending in "ups" really) and squats are all forms of weight lifting.

Whatever type of training you choose, keep these tips in mind when beginning your routine:

1. Always warm up before your strength-training session. Walk on a treadmill for five to 10 minutes to loosen up your muscles and help you avoid injury. Be sure to swing your arms if you plan to work your upper body.

2. Use proper technique. Improper technique can not only lead to injury, it can lessen your results. A few sessions with a personal trainer can help.

3. Don’t overdo it. Start with a weight you can lift comfortably (notice we didn’t say "easily") for 12 to 15 repetitions. Gradually work your way up to heavier weights and additional sets of repetitions.

4. Take a day off. Your muscles need time to recuperate between sessions, so if you focus on your arms and shoulders one day, work your legs and abs the next.

5. Expect to be sore. You’re challenging your muscles when you lift. Regular massage can help ease the pain and get you back at it.

-By Shelley Flannery