Strength training will help you lose weight and get in shape much faster than just dieting alone, fitness experts say. Does that mean you must morph into a gym rat or get heavily muscled enough to pull a locomotive?

Here are answers to the most pressing weightlifting questions:

Q: Is there any reason to lift weights?

A: If done correctly, lifting weights can work wonders no matter what your age. In fact, structured, systematic use of weights, particularly machines, will help prevent osteoporosis, increase your metabolism rate, and significantly minimize back and shoulder strains from daily activities and other athletic pursuits. Always check with your doctor before starting any new exercise routine.

Q: Is lifting weights harmful for someone who's never done it?

A: If done with proper form, weight workouts is safer than many other activities, such as bowling and gardening. With correct weight routines, the tension is more equally distributed in a person's body.

Q: How often should I lift weights?

A: Aim for three or four times a week. Don’t work the same muscles two days in a row. Muscles become stronger during rest. However, if you use different sets of muscles, it's okay to lift weights two days in a row.

Q: How much weight should I lift?

A: Beginners should use weights that are light enough for 15-20 repetitions. Your muscles may be strong enough for heavier weights if you only do eight repetitions.

However, tendons attaching muscles to bones may be fragile and prone to injury, even though the muscles can handle heavier loads. Light weights will strengthen tendons with many repetitions. After four to six weeks, your joints will be able to handle heavier weights.

To produce greater health results, increase the amount of weight you lift over time. After your tendons catch up to your new muscle strength, choose a weight that requires you to exert yourself somewhat to complete eight to 12 repetitions.

Don't increase the weight too rapidly, however, because you may injure yourself. Challenge yourself gradually. When eight to 12 repetitions become fairly easy, move to the next level. Otherwise, you'll end up maintaining your physical state, rather than improving it.

Q: Should I stretch muscles between sets of exercises?

A: Yes, especially after chest, shoulder and leg routines. But don't stretch after every single set, or you may end up straining soft tissue. Instead, walk around between sets or drink water.

Q: How does strength building help to reduce cancer risk?

A: As we age, we lose muscle, which is often replaced with fat. Research shows that too many fat cells can increase hormone production. By exercising regularly, you can reduce the amount of hormones, such as estrogen and insulin, that are factors in the development of breast and colon cancers.

By weightlifting, you can also restore muscle that helps maintain a healthy weight and your ability to exercise every day.

Q. Where can I go for more information?

A. To get the best results and prevent injury and keep from getting disillusioned, you need help from trained fitness professionals who know what they’re doing. To learn proper posture and techniques, check out a reputable gym in your city or the YMCA. For a list of trainers, call your county's department of recreation or phone a local fitness center.

Check these out!

•  Avoid These Top Mistakes in the Gym

•  Getting the Most from Strength Training

•  Test Your Knowledge of Strength Training

•  More Women Lifting Weights Than Ever Before

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.