Rhythm Fitness > Fitness Tips  > LET’S TALK WEIGHTS


Because you need time for

When you think about getting active, getting stronger or losing weight, what is the first thing you think about?

Is it:

✔️ finding the first cardio machine?

✔️ going on long walks?

✔️ playing a sport?

✔️ lifting weights?


All of the above are great ways of being active; however, it depends on what your goals are.

Today, we’ll focus on lifting weights and before you say: “But I don’t want to bulk up…”- hear me out.

Incorporating weights into your workout regime, also known as resistance training, has been found to have great benefits.

I used to be the person that would run to the nearest cardio machine when I walked into a gym, but that was honestly because I had no idea what I was doing at the time.

Now, I can confidently say that resistance training saved my fitness goals 🤩💪🏾

This is a 5-year transformation.

There are many benefits to lifting weights, so I will name a few:

  1. Builds Lean Muscle. What do I mean by that? When you look at 1 lb of fat and 1 lb of lean muscle, fat takes up more space than muscle. However, muscle tends to burn more calories, melting away the fat (with proper nutrition, of course). Now tell me, wouldn’t you want to be a part of this deal?
  2. Improves Bone Health. Applying weight or resistance training has been found to improve bone density, which in turn reduces osteoporosis.
  3. Boosts Metabolic Rate. Again, muscle burns more calories than fat; therefore, when you are at rest you will ultimately continue to be a fat-burning machine. Wink-wink.
  4. Improves Everyday Tasks. Also referred to as functional training. For instance: being able to sit and stand up from your couch or chair (that’s a squat); reaching for the dishes on your top shelf (shoulder presses); getting in and out of bed (core strength, baby!). Now who doesn’t want to live life being more efficient and feeling stronger?


I could go on and on, but you get my point. Everyone needs weights in their lives. It doesn’t matter whether you are young or old, male, female or non-binary, we all benefit.

I’ll leave you with a short circuit that incorporates weights. Don’t worry if you don’t have any weights handy, this is a good time to get creative. Some suggestions include water bottles filled to the brim, cans of food, and full laundry detergent bottles.

*Remember to warm-up before any exercise.

Circuit – Complete 3 sets

  • Squat and Shoulder Press – 12 reps
  • Side Lunge and Bicep Curl – 12 reps each leg
  • Dead-lift and Narrow Rows – 12 reps
  • Surrender Squat (kneeling to standing) – 12 reps each leading leg
  • Bicycle Crunches – 12 on each side


Please note, these exercises may not be suitable if you have any injuries. Ensure that you check with your physician first if this may be a concern. 

Keep moving!




  • Bablofil
    March 13, 2017 at 6:04 am

    Thanks, great article.

  • Kath Irahim
    December 31, 2020 at 12:19 am

    Bookmarked your website for easy access! These articles are great

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