We all know that lifting weights leads to bigger muscles, harder muscles, and more definition. But just how does weight lifting do that? What is the physiology of weight lifting?

Basically weight lifting is a method of strength training. Lifting weights uses the force of gravity to oppose muscle contraction. Overcoming that opposition increases strength and builds muscle. The concept was simply and elegantly summed up by Hippocrates centuries ago - “That which is used develops, and that which is unused wastes away”. He was correct - and his contemporaries while not sure of the anatomical science behind it, also understood the basic weight lifting and strength-training concept of progressive resistance. Its been said that ancient Greek wrestlers when training for the early Olympic Games carried a new born calf on their back everyday until it was grown. While that may not go over very well at your gym, the concept is sound. Weight lifting builds strength and muscle mass through progressive resistance. The reasons our muscles grow and become stronger when we workout with weights is due to the bodies response to injury. Muscle growth from weight lifting is basically a healing process. When we lift weights, we do (when done correctly) a small amount of microtrauma to our muscle tissue. The body’s response to the trauma is to rebuild the weakened or torn muscle fibers, and in doing so build them even bigger and stronger then they were prior to the microtrauma so as to prevent repeat of the injury. So that is how progressive resistance works in weight lifting and weight training. We add more weight do more reps, and teardown more muscle fiber - the body keeps responding by healing the muscle eventually pushing the muscle to its ultimate limit, which is genetically determined.

Professional power lifters, other athletes, and experienced weightlifters will use this concept when training or working with weights by adding weight to the point they cannot lift - and then backing off just a bit and then push the maximum weight possible. This is called progressive overload and it forces the muscles to grow stronger and larger to lift the heavier weight. However working out by lifting weights at the ultimate limit of your strength is not recommended for novice weight lifters. Professionals say beginners can achieve the same results a lot safer, by progressively adding repetitions to the workout, and not lifting heavier weights. This will still fatigue muscles, wear down fibers, and result in the progressive microtrauma required to build muscle, strength and stamina.

So what does all this mean? In order for weight lifting to result in building muscle and increasing strength, you must allow the body some down time to “heal”. Because it is this “healing” that is really the process of building renewed and strengthened muscle tissue. What that means is that you should not lift everyday - especially in the beginning of your weight lifting regimen. Muscle growth can take anywhere from 2 to 4 days. So beginners generally will workout out every other day. The more experienced you are the longer the recovery period actually can be. Professional or very experienced weight lifters require more strength to push the limit, and cause more damage when they do, and therefore require longer time to build and repair muscles to greater strength. The pros will use a weight lifting routine that works any given specific muscle group only every 4 days.

Whether you call it weight lifting, pumping iron, or bodybuilding - lifting weights both light and heavy have long been a great way to get in shape and stay in shape. Weight lifting or weight training has many health benefits for both men and women. There are weight lifting and weight-training routines appropriate for men, woman, even children of any age, any size, and any body type. If you want to build muscle mass, increase stamina, improve cardiac function even stave off the symptoms of osteoporosis - you can accomplish all of that and so much more by adding a good weight training routine to your regular workout.

To get the most health benefit out of lifting weights, you need to combine your weight training with other exercise. If you are not already doing some kind of aerobic or cardio workout everyday, you must do this in addition to weight lifting. It is not healthy to just begin to lift weights without a proper warm up. Of course before starting any workout routine, check with your doctor. Prior to starting you weight lifting workout you need to “get the blood moving” and your muscles primed for some heavy lifting. Just before hitting the weights do a good ten minutes on a bicycle, take a short jog, or jump rope. Do a few legs and arm stretches as well. The key to successful weight training involves what are called repetitions. In lifting it is not so important how much you lift, but how many times you can lift the weight. A proper weight lifting routine will be designed to work out all of the major muscle groups of the body, which include: The Shoulders, Neck and Back, Biceps, Triceps, Quadriceps Chest, Abs, Hamstrings, Calves, and of course the Gluteus.

The next question on your mind is likely to be “should I use free weights or machines?” and “how much weight should I work out with?” You can use free weights or machines or maybe a little of both. If you are working out in a gym, of course they will have both and will likely be able to recommend a “circuit” of weight lifting exercises for you. If you intend to lift weights in the home, it all depends on your budget and physical space to determine of you want to buy a “Home Gym” type resistance trainer such as Bowflex - or a good set of free weights and barbells - or both. Weight machines are great for beginners because they have been designed to work a specific muscle or muscle group, and will insure that you are seated or standing in the right position to target that group when you lift. Free weights are the traditional barbells and dumbbells that have been around for centuries, and they work great. In fact some would argue that once you learn how to use them properly you get a better workout than machines because it is only the force of your muscles and your ability to balance the weight that keeps the weight and your muscles moving properly. There is no aid from the machine, so you are effectively using more muscle with free weights.

Lifting weights improves your strength and stamina. Lifting weights builds muscle and confidence, improves cardiovascular health and can actually help prevent other sports injuries, and lifting weights can help you lose extra pounds and keep them off - so what are you “weighting” for come on get pumping!

If you are the parent of a “troubled teenager” - you may be at your wits end of what you can do to help them. Many child behavior specialists agree that for a teens with certain behavior problems especially those related to attention deficit or defiance disorders, the routine of a regular exercise regimen can do wonders. Weightlifting can be a perfect activity for this. Weightlifting can help focus a teen’s attention. It can teach him or her about setting goals and obtaining them. Weightlifting can give a teen focus, an outlet for stress and other aggressive emotions. Weightlifting in a gym environment can teach teens about cooperation and working with others as they spot for other lifters. Building muscle builds self-esteem and confidence two aspects of personality that experts agree are often found lacking in teens with depression or other problems.

Teens who become involved in weightlifting are more likely to participate in other physical activities. And weightlifting will improve their skills in any other sport you can think of. One teen from Summit New Jersey, who says she started lifting at 14 years old, is now 18 and says she is in “incredible” shape. Her lifting gave her the confidence to start taking lessons in her other passion Jazz Dancing, and has enhanced her skill their many fold. She says weightlifting for teenage girls is great - it can keep them in shape, looking and feeling great, and avoid crazy diets and eating disorders.

Experts say developing the discipline associated with a sport like weightlifting can teach teens the importance of keeping their bodies fit and minds mentally alert and can provide a good instructional model for avoiding drug or alcohol abuse. A teen who works with a personal trainer that teaches them to respect their body, is far less likely to abuse it. The importance of having your teen, especially if he or she is seeking the therapeutic effects of weightlifting work with a professional personal trainer cannot be understated. If there is a “dark side” to teens and weightlifting it is that there have been abuse of anabolic steroids by teens who want to grow faster and get bigger. The best way to avoid this to be sure your youth works with a responsible and certified personal trainer.

Of course as your teen becomes a weightlifter he or she will experince all of the physical benefits of weightlifting, and not just an improved outlook on life. Besides the other obvious physical benefits of improved strength and muscle tone, a recent study found that the incidence of diabetes is on the rise in teens. According to a study conducted by The University of California, teens at risk of diabetes could significantly lower that risk through weightlifting and strength training exercises. In people who are overweight especially teens, insulin resistance is a precursor to diabetes. Insulin resistance is when the body does not process insulin properly. The study followed teenage boys who lifted weights twice a week for 16 weeks and concluded that there incidence of insulin resistance was drastically reduced. Of course the study found in the same group of boys that the weightlifting also increased lean muscle mass and decreased body fat percentage.