Along with proper nutrition and regular exercise, weightlifting is a vital component of a healthy lifestyle. Whether you're looking to lose a few pounds, get into shape for a sport or look better at the beach, you should consider adding regular weightlifting to your diet-and-exercise routine. Combined with a healthy diet and cardiovascular exercise, weightlifting will not only tone and strengthen your body, it will also help you feel and look younger. Contrary to popular belief, weightlifting is not just for "meat heads" and athletes. It can be beneficial for anyone -- stay-at-home moms, retirees, overweight individuals, etc.
These are common questions. Some people want to bulk up, while others just want to tone their bodies. If you're interested in bulking up (rapidly increasing muscle mass), you'll need to lift heavier weights and perform fewer repetitions. Instead of lifting 10 pounds 20 times, lift 20 pounds 10 times. Heavier weights increase the stress on your muscle, which increases the rate in which they grow.
To gain lean muscle mass without looking too bulky, you'll essentially need to do the opposite. Higher repetitions at a lighter weight will still increase muscle mass, just not as rapidly. This will give you a leaner, more toned look. No matter your preference, it's important to let your muscles rest. Be sure to take at least a day off after your workout.
While you may feel the need to lift weights every day, it's absolutely vital that you let your muscles rest. Lifting daily can cause serious injury. Additionally, lifting daily will actually slow your progress. Without rest, your muscles will never grow. Finally, when lifting, be sure to choose a weight that is not too heavy. Lifting weights that are too heavy can cause serious strain on your wrists, hands and other parts of your body.