Men and women of all ages and body types lift weights. Maybe you’ve thought about trying weight training but weren’t sure how to get started or even what benefits might be gained from that type of exercise.
Dr. Sukho Lee, director of the Wellness and Research Center and assistant professor of the Fitness and Sports program at Texas A&M International University, answers some common questions about weight training. Before beginning this type of exercise program, though, check with your doctor to be sure you’re physically able to participate.
Weight training involves lifting dumbbells or barbells of varying weights. Some weight training is done while standing, some while sitting and, as is the case with bench pressing, some while lying on a bench. The amount of weight an individual should start with depends on the individual. Beginners, or those who have not recently lifted weights regularly, should start with less weight and gradually increase the weight over time. While lifting, muscles resist, which is why weight lifting is sometimes referred to as a resistance exercise.
The resistance that occurs when you lift weight strengthens muscles and bones. Over time, weight lifting can increase your strength and endurance as well as decrease body fat and improve overall health.
Weight lifting is not as dangerous as you might think. Lifting weights properly and increasing the amount of weight you lift gradually will decrease the chance of injury. Before you begin lifting weights:
Select a weight you think you can lift eight to 12 times.
After you’ve followed the preparation guidelines listed above, including warming up:
Repeat this routine two to three times per week. More often is not recommended since your muscles will need a chance to recover between sessions.
If you can lift the current weight two extra times (for example, 14 times instead of 12) per set of repetitions for two consecutive workouts, then you are ready to try increasing the weight. Remember to increase the weight gradually.
Holding your breath when you exert your maximal strength is called the
Valsalva maneuver. Basically, holding your breath closes your airway and
allows for proper vertebral alignment and support. You can hold your breath
during weight lifting, but not for more than two seconds at a time. 
This information is provided as a service by Texas A&M International University. If you have questions or would like more information, talk to your physician or an exercise professional.
H.E.A.D.s Up is a monthly column that features articles on a wide array of Health, Exercise And Diet issues. Information for these articles is provided by health and wellness professionals from throughout the A&M System. If you have questions or story ideas for this column, email Ruth McMullan.