Why lifting weights should be your new year workout

Forgotten about those new year’s resolutions already? Strength coach Maryn Ciarelli chats to WHL about why lifting weights should be your new year workout

Weight loss, a clear mind or just all-round health are just a few of the goals that are likely to be floating around this new year. We all have different areas of life that we want to improve upon, which is why weight training has become so popular: it can better your life in more ways than one. ‘Resistance training is a great tool for anyone and everyone,’ says strength coach Maryn Ciarelli – and she should know, coming from a family of athletes as well as being the woman to train many elite sportspeople to peak condition. Having lifted weights from a young age, she’s now the go-to for world-class competitors like gold medalist Olympic beach volleyball player, Misty May-Treanor, when they need the tools to perform for their sport.

WHL caught up with Maryn to find out just why weight training just might be the ultimate life hack.

How can weight training help with weight loss goals?

Weight training is great for boosting metabolism. Lifting weights builds more lean body mass than cardio, which in turn makes your body burn more calories overall – that’s throughout the day, too, not just while you’re working out.

A lot of people also struggle to stick to a weight loss routine if it involves a lot of the same thing, like running mile after mile. No matter how good the music is, it can get a little old at times – but with weight training, there are tons of exercises to spice up your daily routine and keep you interested and motivated.

For those who are concerned about health, why should they look to weight training?

Not only does lifting weights help to burn more calories, but it also helps to build strength in our muscles, bones, tendons and ligaments, which is important because it helps to prevent injury as we age. Being stronger is also a big benefit for many of us in so many aspects of life, from our jobs to raising a family or playing sports.

In addition to the physical strength, lifting weights also generates a great amount of mental strength and brings us to a new level of confidence in our abilities.

How often do you recommend beginners to weight train per week?

I think a great lifting schedule for both beginners and existing gym-goers is at least 2-3 days a week. It’s enough to get you on track but not too much that it’ll wear you down and disrupt other things going on in your life. 2-3 days a week is also enough to help you build strength and get fit. Doing any type of exercise only once a week, for example, doesn’t allow your body to adapt and grow in all the good ways we’d like – it’s almost like starting over each time. Keeping it more regular will allow your body to learn and become more efficient at performing the exercises. With that in mind, if you can handle 4-5 days per week, even better!

What is your favourite exercise and why?

If I had to pick just one exercise, I will forever and for always pick the basic back squat. It’s a great all-over movement, and one I’d usually recommend. When done correctly, squatting uses the entire body and muscle system to get the job done; the lower body to lift, the core to support and the upper body to hold the bar and keep control. It’s a great movement that creates and builds strength, muscle tone, balance, stability, range of motion and prevention of injury.

For those who feel intimidated by the weights section of a gym, what would you say to encourage them?

Just remember that even the best, strongest people and athletes in the world started somewhere. No one walked into a gym and was instantly the strongest. I’d also like to stress that most people are a lot stronger than they think they are. Carrying your children or eight shopping bags at a time means more than you know – it’ll actually cross over into your weight training. As you start out, don’t be scared to try and test different weights to see what your range is. It’s also helpful and makes lifting more fun if you go with a friend, and could make you feel more comfortable. Friends can also help determine what weights are a good starting point.

What are your top five tips for weight training?

1. Technique, technique, technique. Correct movements are always more important than the heaviness of the weight. Adding weight will come as long as you’re moving correctly.

2. Don’t be scared, lifting weights is a good thing. You will not become big, bulky and manly – it’s just not in our DNA to get like that. You will, however, get fit and in shape.

3. Full range of motion is best, so never shorten your movements. Full movements help with flexibility and strengthening the entire muscle.

4. Have fun, mix it up and get moving! Lifting weights gives results pretty quickly, so enjoy feeling better, stronger and, in time, changing the look and feel of your body.

5. Remember… strong is beautiful!