I remember the disappointment as a black belt of not getting to wear my belt to the grocery store. Here I'd become this powerful person, and yet I didn't get to jump up on the checkout counter and yell, "Hey everybody, I'm cool." Maybe it's a guy thing.

You know what's so wonderful about muscles? You get to carry them around with you. You go to the supermarket, oops, there they are. You're humble; you don't want to draw attention to yourself, but gosh darn if these muscles don't seem to follow you around. What's a guy to do? If you're a woman and tired of feeling like the men have you outgunned, add some muscle. You can quickly become stronger than the majority of men you'll run into.

Minute for minute this is probably the most bang for the buck of any exercise you will ever do. You will see the positive, obvious results of your efforts, and the rest of the world will notice as well. And all it takes is about 30 minutes a couple of times a week.

There are two approaches to weight lifting: the machines and free weights. In theory free weights are better. The process of having to balance and control the weight gives the body a better workout and trains your nervous system to use the strength you're creating. But that argument is for the elite. For the rest of us the machines are wonderful. You don't need to know much. You don't need to create a routine for yourself. All you need to do is sit on that seat and do it. Then move on to the next machine. They also take all the risk away. You don't need a spotter. You can push yourself as hard as you want without fear of losing control. The only trouble with the machines is that most of us can't afford them, and you'll need to join a club. If that isn't possible, you can accomplish a great deal with a couple of dumbbells and a guide to their use.

Here's the basic idea. Bodies adapt. That's it! It's that simple. Bodies adapt. If you spend your days sitting in front of the tube, that's what your system prepares itself to do. If you've got muscles and you stop using them, your body will adapt to that reality. You will lose strength. If you use yourself within the range of what is doable for you, you will maintain the status quo. However, if you ask your body to do things it cannot do, you will get stronger. When you lift weights you want to work with a weight that can be lifted eight to twelve times. Let's say you can lift a given weight ten times. Those first eight times you lift the weight will not make you stronger. You will be telling your body, I like having this level of strength so please maintain it. If you want to get stronger, it's those last two lifts that will make the difference. Here's the moment when things get difficult. You can't quite do it. You're pushing for all your worth. You manage it. Now can you do another? You're half way there, but it just won't go and you have to let it down. That struggle leaves a message in the very cells of the muscle that the current level of strength is not adequate to the demands being placed on it. Are you instantly stronger? No, but the request has been made. It's then up to your body to build the muscle up. That's why rest is so important. Give the body a few days to follow the instructions you've given it. The need for rest is what makes it possible to work out only a couple of times a week and still get good results. The serious body builders do more than this, but they don't work the same muscle two days in a row. They might work on their legs one day and their chest the next day. Recovery time is as important as the workout itself.

Often weight lifters will do the same exercise three times in a row. The common wisdom is that this is the ideal level of stress. However a recent study did not find a big difference between those who did multiple repetitions of given exercise as opposed to those who did it only once. On this issue I leave you to find your own way.

When you get to the point where twelve repetitions are easy, increase the weight by a modest amount. If you can't do eight repetitions at this new level, you've added too much weight. Back off a little.

Muscles are good for more than just vanity. Say you're trying to shoot a basketball. Assume for a second that you're weak and it will take all you've got to get the ball up to the basket. How much finesse and control will be available as you heave the ball? Now imagine you're strong. The lightest touch is now all that's needed. You're working at ten percent of capacity. Now your focus is on the minor adjustments that make a basket possible. Being strong will make anyone a better athlete.

Muscles are wonderful. They make everything else you do easier. They are part of you and infuse you with a sense of your physical being. You'll even like the slight soreness you feel the day after a workout. A reminder that you're alive. Muscles create a sense of security and confidence. You'll feel a little bit safer in the world. And a little prouder too. It's fun to look in the mirror and like what you see.

© Bruce T. Holmes 2000 All Rights Reserved