Weightlifting, also known as resistance training, is growing in popularity and for good reason. It does more than build muscle; it strengthens the immune system, improves brain health, and can even slow ageing. Research shows that higher muscle mass is strongly linked to longevity and reduces the risk of death from major causes. Many people, especially women, worry about getting “too bulky,” but this is largely a myth. Building large amounts of visible muscle requires dedicated training and nutrition. Beginners can avoid this by stopping their sets when they feel they have a little energy left.
Resistance training is safe and beneficial for all ages. Children can improve strength, bone density, coordination, and confidence when supervised. Older adults can gain significant benefits as well. Studies show that even people in their 90s can increase muscle mass and strength with minimal risk. UK guidelines recommend at least two strength-training sessions per week. Lifting three or four times a week can provide extra benefit, but overtraining may reduce time for cardio and recovery. Personal trainers suggest alternating exercises and remaining consistent, focusing on quality over quantity.
When starting out, aim to lift 70–80% of your one-rep maximum for around 10 repetitions. If you can lift a weight too many times, increase the load until 10–15 reps bring you close to failure. For maximum muscle growth, finishing a set to failure is effective, but warmup sets should be lighter. Muscle growth depends on volume, not just weight or reps. Heavy weights build absolute strength, while lighter weights with more repetitions can increase endurance. Discomfort from delayed onset muscle soreness is normal, but persistent pain should be checked by a professional. Progressive overload, gradually increasing resistance over time, is key to improving strength.
Machines can help beginners by guiding movement and reducing intimidation, while free weights improve functional strength through natural movement patterns like squats and deadlifts. A session with a personal trainer can help establish correct form. Creatine is one supplement with proven benefits, improving muscle efficiency, growth, and potentially supporting brain health. About 5g per day is effective for those actively training, but consult a doctor if there are kidney issues.
For beginners, full-body workouts twice a week targeting all major muscle groups are ideal. Compound exercises like squats, lunges, deadlifts, pull-ups, and push-ups are most effective. Advanced lifters can split workouts across different days for recovery. A balanced routine should cover knee-dominant, hip-dominant, push, and pull movements. The best time to lift is when it fits your schedule. Eating a balanced meal with carbohydrates and protein before training helps performance. After workouts, prioritize protein to support muscle repair and growth. Lifting itself drives most benefits, while nutrition enhances results.
Weightlifting is accessible, safe, and beneficial for people of all ages and sizes. With proper guidance, consistency, and progressive overload, anyone can gain physical and mental health benefits from resistance training.
