Top Weight Lifting Gyms in Singapore

What is weight lifting?

Weight lifting is a type of strength training exercise that uses weights as part of the exercise regime. By using free weights such as barbells or dumbbells and weight machines, these exercises activate and train certain muscles in the body, allowing you to become stronger. 

What are the benefits associated with weight lifting?

Weight lifting goes beyond merely adding strength to your body. It is a great total body workout that helps to keep you in shape and burns away those excess body fat. 

Here are some of the common health benefits associated with weight lifting: 

Burns more body fat than cardio

If you absolutely dread running, then weight lifting is a perfect alternative to your exercise regime! In fact, lifting weights help to burn more body fat as compared to cardio exercises. 

Weight lifting helps to increase your lean body mass and build more muscles. As you build and strengthen your muscles, this keeps your body burning fat throughout the entire day.

Lose belly fat

Does it seem like no amount of exercise can help to get rid of that muffin top? Perhaps you have been doing the wrong type of exercises all along. Weight lifting is said to significantly help reduce belly fat. As you lift the weights to strengthen your muscles, you invariantly end up using your core muscles during the weight lifting process. This gives you a total abdominal workout without you having to try too hard!

Strengthen your bones

Lifting weights does not only strengthen your muscles, it trains and strengthens your bones as well. As you perform a bicep curl for instance, the muscles will tug at your arm’s bones, triggering the cells in your bones to create new bone cells.

Gives your heart’s health a boost

Cardiovascular exercises are not the only type of exercise that targets your heart health. In fact, weight lifting can also give your heart’s health a boost! As you build more muscle and strength, this fuels your body with energy to burn excess fat and encourage better blood flow. All of these lead to a better and stronger heart!

Builds your confidence

Besides helping you build strength, weight lifting also helps to tone your overall body. When you are in shape, chances are that you will feel good as well. This helps to boost your self-esteem and builds your confidence levels!

How much weight lifting is enough?

Some of us may associate weight lifting to people with super defined muscles and veins that appear to pop up at almost every part of the body. 

Truth is, it all lies in your weight lifting technique. In fact, you do not have to be in the gym for a 2 hour session to see visible results! Ideally, two to three sessions of 20 or 30 minutes of weight lifting exercise over the entire week can help to significantly improve your strength in no time. 

How much weight should I lift?

The amount of weight that you should be using depends on the number of repetitions that you intend to do. For instance, if you are planning to do just 6 repetitions, you probably should use a heavier dumbbell compared to if you were intending to do 12 repetitions.

As a safety precaution, avoid using too heavy weights such that it causes you pain when you lift the weights. As your body gets used to the weight lifting, you may then gradually increase the weights used.

Here are some of the top weight lifting gyms in Singapore:

What are some of the safety tips when doing weight lifting exercises?

Like any exercise, weight lifting comes with its set of inherent risks. Here are some tips to ensure safer and effective weight lifting workouts.

Always warm up and cool down

If you are short on time and tempted to go straight to the bench press from the changing rooms, think twice! While you may be able to still lift those weights, your muscles may allow you to lift more if they were warmed up. Warming up helps to stretch and relax those tight muscles, allowing you to reap the maximum benefits from your weight lifting workout. 

Similarly, ensure that you cool down after each workout to allow your muscles to rest and recover.

Learn the proper weight lifting technique

If you are completely new to weight lifting, it is best to seek professional help and advice least you injure yourself. Engaging a gym instructor allows you to learn the proper method of lifting weights based on the target muscle group.

Do not rely on momentum to do the work

It may be easier to lift your weights up and down quickly. For example, some people carry the dumbbells up slowly only to let it crash down to the floor. Doing that does not train the right muscle groups. In fact, it is akin to just tossing a ball up and down.

To prevent that from happening, use the 2-2-2 method. Take 2 seconds to lift the weights, pause at the top for 2 seconds before taking another 2 seconds to return the weight to its starting position.

Always breathe when lifting

Most people tend to forget to breathe when lifting the weights. It is important to ensure that you are consistently breathing when you lift as you will need a lot of oxygen to support the lifting action. 

For most exercises, it is recommended to exhale when you lift and inhale as you release. Simply put, always exhale during exertion.

Vary your weight lifting routine

To ensure that you see visible results during the course of your weight lifting exercise regime, try to mix up your routine. This helps to build defined muscles throughout your body instead of just a certain area.

For example, you may allocate certain days to the week to focus on building strength in your arms. The remaining days can be dedicated to training your legs.

Similarly, vary the weights and number of repetitions. As you gradually build up your strength, you may start to increase the weights and repetitions while reducing the rest time in between each set. 

Editor’s Note:

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