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Fitness experts answer all of your questions on weight lifting benefits and more.

From building muscle to improving mood and posture, lifting weights is one of the best things you can do for your body. Since lean muscle mass naturally declines with age, making the effort to strength train on a regular basis can help you preserve and enhance your muscle mass. But most importantly, it's never too late to start and there are strength training benefits at nearly any age.

"Setting out to start strength training is a commitment not everyone makes, so first be proud of yourself for starting," says Certified Personal Trainer Jennifer Jacobs, Founder of the J METHOD, Beachbody Super Trainer and creator of the Job 1 workout program. But if you're new to lifting weights, you might not know how or where to begin.

That's why fitness experts in the Good Housekeeping Institute Wellness Lab teamed up with Jacobs to answer all of your questions about strength training for beginners. Here is everything you need to know as you start your weight lifting journey, including a complete workout plan and equipment essentials. Before starting any fitness regimen, be sure to consult your healthcare practitioner.

Besides the obvious main benefit of building muscle, strength training offers a variety of incredible holistic health advantages. Liftings weights can:

A great first piece of equipment to purchase is a good set of dumbbells, Jacob says. She recommends having at least three different sizes (light, medium, heavy) in order to challenge yourself in a variety of exercises and target a variety of muscle groups. "Everybody is different, so the exact weight of the dumbbells depends entirely on you, your current strength and stamina, and your goals," she says.

Resistance bands are also a great addition to your home gym or for exercising on the go since they provide an effective workout that is low impact and joint-friendly, Jacobs says. As you progress in your weight lifting journey, you can incorporate other pieces of equipment including kettlebells and larger weight lifting machines.

"Research shows that the sweet spot of strength training is two to three times per week," Jacobs says. "Typically, I recommend that most people strength train three days per week to ensure that they are creating enough of an adaptation stimulus in each muscle group to optimize growth." Adaptation involves your body reacting to new exercises or loads by increasing its ability to handle that new movement or load.

Although building muscle won’t happen overnight, Jacobs says that with the right fitness and nutrition regimen you can see results in just four weeks.

In short, no. In fact, Jacobs notes that this is a common myth and misconception. "You need to eat to bulk in addition to strength training in a way that supports hypertrophy (muscle growth)," she says. "Building muscle is a gradual process. It can take years to put on the type of mass that bodybuilders have." Unless you're specifically training to do so and that is your goal, Jacobs says that strength training will not make you “bulky."

Jacobs says that having a plan or training program in place is a great way to start strength training since you'll have something to follow to keep your sessions safe, effective and motivating. Here are some additional beginner tips to keep in mind:

Try this workout sequence created by Jacobs that is perfect for lifting weights for beginners. Prior to beginning this workout, she advises taking a few minutes to warm up your body with movements like hip rotations, arm circles, air squats and reverse lunges.

Jennifer Jacobs holds a combination of eight fitness and nutrition accreditations from some of the top certifying agencies in the country. In addition to being certified through the National Academy of Sports Medicine (NASM) as a personal trainer, nutrition coach and fitness nutrition specialist, she is also a certified indoor cycling instructor through Schwinn and the Athletics and Fitness Association of America (AFAA). A former senior Peloton instructor known for her functional training workouts and heart-pounding cycling classes, Jennifer helps clients stay accountable and unleash their best selves.

Stefani Sassos has been working in the fitness industry for the past 10 years, specializing in indoor cycling and strength training. As a NASM-Certified Personal Trainer, she uses her expertise and exercise science knowledge to create informed fitness content for the Good Housekeeping Institute. From vigorously testing exercise equipment to curating workout plans for GH readers, Stefani is passionate about leading an active lifestyle and inspiring others to do the same.