To spare you some time and reading, I can tell you right now that weight lifting is right for you: why? Because weight lifting is right for everybody! The number of repetitions and amounts of weight will vary depending on your physical condition and goals, but you can benefit from weight lifting, and you should be doing it.

Weight training had its origins with athletes that needed to be strong and demonstrate that strength in their sport. For years, coaches did not let their athletes lift weights because they feared that the athletes would lose skill, flexibility, or the ability to perform well. It did not take a lot of convincing for these coaches to see the benefits of weight lifting for their athletes. The additional training would make their athletes bigger, stronger, and faster, and this would benefit each of them in their specific endeavors.
 
In this age of technology and lightning-fast ability to get information, why does the misconception exist that some people are not suited for weight lifting? Weight lifting can make you stronger, and everybody can benefit from being stronger. Do not confuse ‘getting stronger’ with 'big man muscles' or with inability to move. More strength gives you more ability to do your everyday activities, and it helps keep injuries at bay.

People like to stay injury-free, and weight lifting can make this happen. Of course, any type of physical activity has the potential for injury, but the risk is worth the reward and a well-designed program will be extremely beneficial. Weight lifting addresses muscle imbalances that are often the cause of pain (i.e. weak back muscles lead to poor posture and shoulder/low back discomfort). Working with a fitness professional (certified athletic trainer, personal trainer, physical therapist, etc) allows you to structure a plan that will address your goals and concerns. More and more doctors are asking their patients to go to "pre-habilitation" before surgery. The goal of "prehab" is to strengthen the muscles that will be affected by the upcoming surgery, since the body will recovery quicker after, and react better to, surgery. Cardiovascular and weight training are both included in “pre-hab".
 
Women, as well as many endurance athletes, fear weight lifting because of their image of getting too big. The people who lift weights and get big train and eat with one goal in mind. They want to get big. Getting big muscles does not happen by chance. It takes a lifestyle change and utmost commitment to eating, training, resting, and careful evaluation of your everyday life to achieve the goal of muscle growth. Whether your plan is to lose weight, or run a faster marathon, weight training should be a part of your routine.

Women do not have enough of the necessary hormones to get big quickly. It is not uncommon for muscular women to take supplements (both legal and illegal) in order to gain the mass. Endurance athletes can safely incorporate a weight lifting plan that will help them get stronger and thus benefit their sport. Additionally, it helps to prevent muscle imbalances that naturally occur from their training. Both females and endurance athletes should weight-lift!
 
The two ends of the age spectrum can also benefit from weight lifting. Both the young and the old can see improvements in strength, balance, coordination, and improvements in their health. Both of these groups can benefit from weight lifting as long as it is done in a careful and controlled manner. Youth should be mature enough to be able to focus on the task at hand and should be monitored to ensure proper form. The older population can see positive results in regards to their bone mass, muscle mass, and overall quality of life. Just as with younger people, their programs should be carefully crafted to the demands of their age, and safety should be the number one priority.

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Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine,

Certified Athletic Trainer, and Certified Personal Trainer.

Competed in bodybuilding and a 3 time Ironman Triathlon Finisher