Worth the Weight
When it’s time for you to get active, you may have your enjoyable standby, like taking a hike, dancing, or jumping rope. But fitness expert Matt Ryan (pictured below) explains why weight training should be an essential component of virtually any adult’s overall wellness plan.
Tell us about your fitness experience:
I began competing in natural bodybuilding competitions at age nineteen before eventually founding Heavy Mettle Fitness in Austin, Texas, in 2019. As the fitness director and lead trainer, I am tasked with heading a team of expert personal trainers and offering exercise and nutrition services to our clients. We personalize each one’s fitness program to address their specific wishes and goals and provide structured weekly workout routines they can implement inside and outside our studio sessions. Earlier this year, I also obtained a Functional Training Specialist certification from the American Council on Exercise to better address people’s training needs.
What are some of the key health benefits of adopting a weight-training routine?
Regular weight training promotes a stronger and more resilient body, and not just through gains in strength and muscle mass—although these are fantastic results of a properly structured and executed regimen. It also promotes mobility and longevity by enhancing bone density and strengthening tendons and ligaments. As a result, it can help prevent conditions like osteoporosis and reduce the risk of injuries from everyday activities.
In addition, performing weight-lifting exercises consistently aids in weight maintenance because it burns many calories. Plus, the more muscle mass you have, the faster your metabolism generally is, which also aids in weight loss.
Why is weight training uniquely beneficial compared to other workouts?
While conducting any form of routine exercise is better than not exercising at all, anyone who is serious about improving their overall strength, muscle mass, or body composition should consider incorporating weight training into their routine too. That’s because these results require a consistent regimen focused on progressive overload, or gradually increasing weight resistance and intensity over time. And cardio exercises simply don’t offer that the way a properly designed weight-training routine can.
That’s not to say someone wouldn’t see positive progress—perhaps in the form of minor weight loss or improved cardiovascular endurance—by transitioning from a more sedentary lifestyle to participating in, say, a frequent Zumba or kickboxing routine. However, there would be little-to-no gains in muscular strength and development.
Even still, I often recommend mixing various workouts into a weekly routine. Yoga, for instance, is a specific activity we suggest to our clients at Heavy Mettle Fitness. Consistent, long-term weight training can lead to tighter muscles, and incorporating stretching and mobility exercises can help mitigate this and also promote longevity. But I emphasize that they should still prioritize their weekly strength-training regimen.
How do you suggest someone start such a program?
I advise beginners to start with two or three weight-training sessions per week up to sixty minutes each, addressing multiple muscle groups with two or three separate exercises in sets of three or four. However, you should make sure to establish proper form and technique before attempting to lift very heavy weights. You can even consider starting with resistance bands if weights seem too challenging. To supplement these sessions, try to incorporate cardio exercises like jogging on the other days, which can help you stay active throughout the week.
In addition, monitor your hydration, nutrition, and recovery every day. Doing so will encourage long-term adherence to the regimen and reduce your risk of injuries.
What are the advantages of weight training with professional guidance?
A personal trainer can offer unique benefits that are hard to find when using online workout videos or programs. For instance, when our clients first sign up, 99 percent of them say they want someone to motivate them and hold them accountable. We can also be an excellent resource to those who need help structuring a routine or establishing proper form and technique, especially elderly individuals who may experience decreased mobility and a greater risk of getting hurt during exercise. And, in a similar vein, a trainer can help assess when it’s appropriate to increase the weight or overall intensity of a specific workout.
What’s the key to winning at weight training?
It’s important for beginners to set realistic expectations. Many of the sought-after physical results that come from weight training can take months or even years to obtain depending on your starting point and how ambitious your goals are. Nothing kills motivation faster than not achieving a lofty target in a short time frame. It’s unfortunate because I’ve seen people with enormous potential give up on their fitness routines after four months or so when they didn’t see the results they wanted. Consequently, they felt that they would never achieve their goals—almost as if to say, “Why even try?”
If you’re working out properly, you will see consistent progress over time; even if it seems slow, it still indicates that you’re moving in the right direction. Combine that with a patient mindset and commitment to making weight training a part of your long-term routine, not just a temporary solution, and you’re already winning!
For more info, visit heavymettlefitness.com
*Consult with your doctor before starting any new exercise regimen.