Various types of exercises meet different goals, and an ideal workout should include a good combination of all of them. You should tailor your workout program to meet your individual goals with exercises suited to your body type.
Weightlifting is one of the tough yet fascinating sports that many people are interested in but fear trying. If you are one of those people, you should definitely engage in this sport, because its benefits are far greater than you may think. Unfortunately, most people are unaware of the benefits of weightlifting and don’t realize how much it can contribute to both mental and physical health. Research shows that weight training can not only improve body composition but also boost general health and make you happier. This beneficial exercise can aid in fat burning, reduce the risk of diabetes, cancer, and even combat depression. In this article from Saad News, we aim to introduce you to some of the most important benefits of weight training. Stay with us until the end.
More research has examined the link between aerobic exercises (like running and swimming) and depression, while fewer studies have looked into the relationship between non-aerobic exercises, like weightlifting, and depression. However, limited research indicates that weight training can help alleviate depression symptoms.
Having strong bones and muscles helps combat the natural weakening of bones that occurs with age. Strengthening muscles is not the only benefit of weightlifting. This exercise also helps improve bone and muscle health. As you age, you naturally lose muscle and bone mass. This is especially concerning for women. Experts state that weightlifting can also combat osteoporosis. As your muscles adapt to the stress of weight training by becoming bigger and stronger, your bones adjust and become stronger as well.
Weightlifting promotes the growth of muscle cells and strength. This happens because weightlifting increases the body’s production of testosterone and growth hormones. When you lift weights, your body secretes these hormones, which improves tissue growth and allows your muscles to grow larger and stronger. Muscle building is important for daily activities and helps elderly people maintain independence. A 2018 study concluded that resistance exercises like weightlifting could be the optimal strategy to improve muscle and bone mass in middle-aged men or older adults and postmenopausal women.
By building stronger muscles through weight training, you also make your body more active in fat burning. The reason for this is clear: muscle tissue burns more calories than fat tissue. Therefore, not only do you burn more fat while at rest, but as you add lean body mass through weight training, you naturally boost your metabolism. A 2017 study on people aged 60 and older who were overweight or obese found that a combination of a low-calorie diet and weightlifting led to more fat loss in participants compared to a low-calorie diet combined with walking. Reducing body fat lowers the risk of heart disease, various cancers, obesity-related diseases, and more. Having a higher ratio of lean body mass to body fat positively impacts your health.
A body strengthened through weightlifting is less likely to suffer from injuries. Resistance exercises are effective for both preventing injuries and aiding recovery. Strengthening muscles around joints, such as the knees and elbows, increases stability and reduces pain. This can even lower the risk of chronic conditions like arthritis. A 2015 study showed that strength training increases the number and thickness of fibers in tendons. Strong tendons are important for preventing injuries since they connect muscles to bones and provide flexibility. However, if you don’t maintain proper form during weightlifting, your injury risk may increase. Incorrect form can place excessive strain on your muscles and joints, leading to injury.
You might not associate weight training with heart health, but improving heart health is another benefit of weightlifting. A 2017 study found that women who engaged in weight training were 17% less likely to develop cardiovascular diseases compared to those who didn’t lift weights. The results are not limited to women. A 2018 study concluded that weight training for less than an hour a week could reduce the risk of heart disease or stroke by 40 to 70%.
When people incorporate strength training into their routine, they not only burn calories but also gain more lean muscle mass. As mentioned earlier, weightlifting is particularly effective in burning fat in the abdominal area. A 2014 study conducted over 12 years with 10,500 participants found that strength training was more effective than aerobic exercise (also called cardiovascular exercise) in reducing belly fat. When people add strength training to their routine, they not only burn more calories but also gain more lean muscle mass, which increases their metabolism.
A recent study by researchers from the University of Campinas (UNICAMP) in Brazil shows that various exercises, including weight training, can help reduce fat buildup in the liver and improve blood pressure control in overweight and diabetic individuals. People with Type 2 diabetes can benefit from adding resistance training to their routine. A 2013 study found that strength training, in addition to building muscle, helps improve blood sugar levels.
Visceral fat not only increases the risk of heart disease and diabetes, but it can also increase the likelihood of cancer. A 2017 study concluded that visceral fat cells produce high amounts of cancer-causing compounds. Weightlifting reduces the risk of cancer by burning belly fat. Another study found that muscle mass, which is built through weight training, plays a significant role in reducing cancer risk.
When you lift weights, your body builds muscle mass without fat, which is metabolically more active than fat. As your muscle mass increases, so does your metabolism, which helps you burn more calories throughout the day. Weight training is as effective as aerobic exercise in burning fat and improving body composition.
You might think that lifting weights will just make you stronger, but what some people forget is that lifting weights not only strengthens your muscles but also makes other aspects of your life easier. For example, lifting groceries, doing household chores, gardening, carrying children, and more become easier as your muscles grow stronger. In addition to strengthening muscles, weightlifting increases bone density, thus reducing the risk of osteoporosis or helping treat it.
Recent studies have shown that people with osteoarthritis who engage in weight training experience a reduction in joint pain. Strong muscles protect joints during exercise and daily activities. Most physical therapy programs also include resistance exercises to assist with the recovery of injured individuals. However, it’s important to note that excessive weightlifting can exacerbate osteoarthritis.
If we don’t work on these areas, what happens when we age? We lose muscle mass, which often leads to increased weight and a loss of balance and flexibility. Weightlifting can help improve joint mobility and make your joints stronger and more flexible, allowing you to perform movements more fully and efficiently.
According to some studies, both men and women experience a better sense of self when they lift weights. By getting stronger and noticing improvements over time, such as being able to lift more weight or perform more exercises, both men and women gain confidence. It can also help control symptoms of depression and anxiety and is an excellent method for stress management.
If you have been doing aerobic exercises for a long time, you may feel bored. Strength training is an excellent way to introduce variety and bring a completely different challenge to your body. The great thing about strength training is that there are many different ways to tailor a workout program to your needs. There’s always something new to try, from different resistance training methods to new workout plans.
A surprising result many people report after beginning weightlifting is that it starts to positively impact other areas of their life as well. For example, a person may say they can garden without back pain or climb stairs without knee pain. This is the true improvement in life.
