Weight training seems to suffer from an unfair reputation of “it’s only for men”, but not all men, only the ones who clearly don’t have enough brain cells to talk, the ones who can only look at their biceps in the mirror whilst they pump iron. Some people also think that if they even touch weight equipment then they will become contenders for Mr Universe. None of this is true.


Weight Training or Running Machines?
Weight training will not in itself make you look like Hercules but for one extra pound of muscle you put on, you will burn an extra 50 calories per day. Running machines don’t help you in this way. They will make your heart stronger but they only burn off the calories whilst you are on the machine so the calorie loss benefits stop as soon as you step off. Weight training helps you to lose fat by increasing the calories you burn every day, even when you do nothing.


Weight training does not just make your muscles stronger, it also strengthens your ligaments and tendons. This increases your protection against injuries. Having stronger thigh muscles helps to stabilise the knee. Weight training increases bone strength and density helping to reduce the risk of you developing osteoporosis or, if you have osteoporosis now, it will help you with the condition.


Weight training increases your range of movement, it could, for example, help your golf swing or help you get up from a really low chair without using your arms.


And if all of this is not enough, it also has positive effects on; insulin resistance, blood pressure, body fat, the digestive system, cholesterol levels and the immune system. Oh, and by the way, it will definitely give your heart a work out (just like the running machine!).

Setting yourself a big picture goal is a great place to start if you want to get fit however it is just that, a start. The down side of big picture goals is that they can seem too big and therefore unattainable. By creating smaller goals, you can create a path to achieve your end goal. This also acts as great tool to give meaning to your training. We’ve all been there, it’s a choice between the sofa and the gym, and if you miss one session it won’t make any difference. Smaller goals will also give direction and purpose to your training.


When setting yourself goals, a useful technique that you can use is SMART.


Specific - Focus on the details (look to ‘lose weight’ rather than to ‘lose 2 stone’)
Measurable - Can you measure the activity? 5 times, 10 times, within 1 minute and so on
Attainable - Are your goals reasonable? (Don’t ask yourself to achieve Olympic records)
Realistic - Is your goal something that you are willing and able to achieve?
Timed - Put a time scale in place (lose 2 stone in 3 months)


By using SMART, it helps you to focus on the details of what you want to achieve and how to achieve them.


This isn’t the only way of setting goals but it has proven useful over the years. If you don’t like following acronyms, have a look a the list below:

• Put it in writing
• Use Positive Statements (avoid the word “Don’t”)
• Be Precise
• Set small steps to on the way to the end result
• Prioritise your steps (what’s more important?)

It doesn’t really matter how you set your goals as long as you set them. The important fact is that you set the goals and that in itself brings you closer to achieving them.