Fitness finder: weight training
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Lifting weights sounds like something reserved for body builders, but those in-the-know realise it’s one of the best methods for getting a toned, sculpted overall look. 
cardio
flexibility
strength
weight loss
injury potential
schedule flexibility
the workout
Weight training uses either specially designed machines or free weights (steel disks, long bars and short bars). You can use this equipment to strengthen and reshape every area of your body.
upside
Weight training increases bone density and muscle mass, helps improve athletic performance, revs up your metabolism so you burn more fat and calories (even at rest), perks up your posture and boosts your confidence.
downside
Gym memberships can be expensive, and home weight training equipment is not always of great quality. If you’ve never lifted weights, you will definitely need some instruction from a qualified fitness professional before you start.
the pros say
Machines are better for isolating individual muscle groups, whereas free weights are better for working several different muscle groups at once. The number of sets and repetitions you do, and the amount of weight you lift depends on your goals. For general health and body sculpting purposes, 1 to 3 sets of 12 to15 repetitions, using a moderately heavy weight, should suffice.
requirements
Gear: free weights, weight machines, exercise bands or anything else that provides ‘resistance’ for your muscles to work against.
Instruction/Facilities: you must either join a gym or purchase your own equipment. It’s a good idea to get some personal instruction or to buy a basic weight training book in order to learn the basics.
Time: twice a week for 20 minutes per session is all you need to reap the basic benefits. You’ll need to do more if your goal is to reshape your body.
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