A lot of people love weightlifting; they crave additional hours in the gym when they’re alone and focused. The reason is simple: there are many benefits of weight training that make it worth it to get to the gym as much as possible.
Others despise lifting weights and prefer other less-intense forms of exercise, which rightfully have their place in the world.
However, there are more than a few reasons to hit the gym for a weightlifting session that you shouldn’t ignore.
Benefits of Weight Training
More than anything else, lifting heavy weights and placing a focused effort on conditioning your body builds a healthy lifestyle.
If you are interested in learning the seven most important benefits of weightlifting, keep reading below!
1) Build Muscle and Increase Your Basal Metabolic Rate
In simple terms, our body processes calories far more easily when you increase your lean muscle mass. As your muscle mass increases, your body will burn more calories to sustain itself. No matter who you are, you can benefit from weight training.
For example, according to a study published in the Journal of Applied Physiology,
“a program of resistance exercise can be safely carried out by elderly women, such a program significantly increases muscle strength, and such gains are due, at least in part, to muscle hypertrophy.”
Regardless of whether you build a large or small amount of muscles overall, conditioning the body with weightlifting helps improve your metabolism.
Weightlifting is one of the best strategies to help you healthily lose weight!
2) Effective for Fat loss
If you want to know how to lose weight fast for men or women, weightlifting is your simplest answer!
As I mentioned before, lifting weight increases your metabolic rate- which helps you to burn fat whether you are currently training or not.
By burning fat while you are lifting weights as well as after you have stopped, you save yourself time and effort that you can use on other aspects of your life.
Continuously expending oxygen for hours and days after training is known as Excess Post-Exercise Oxygen Consumption (EPOC), and it is one of the most important concepts to understand when attempting to burn fat. According to a study published in the International Journal of Obesity,
“High Intensity Intermittent Exercise (HIIE) three times per week for 15 weeks compared to the same frequency of Steady State Exercise (SSE) exercise was associated with significant reductions in total body fat, subcutaneous leg and trunk fat”
Nearly all weight training programs are a form of HIIE or HIIT, and nearly all will help you burn fat faster.
Activities such as DIY coolsculpting can help you remove fat quickly, but training will do much more for your body overall. Slimming teas and saunas can also help you lose weight and body fat, but they are not nearly as effective as weightlifting!
3) Increase Daily Energy Levels
It doesn’t take more than a few weightlifting sessions to help you realize that working out helps increase the energy you have throughout the rest of your day.
Sure, your body will be sore and muscularly fatigued.
However, your mind will be more alert, and your overall productiveness will increase.
A study published by the National Institute of Health demonstrated that with a continuous increase in energy expenditure during your training sessions, energy balance and fat oxidation continue to improve positively regardless of training intensity.
4) Improve Your Sleep Quality
Strength training and weightlifting will immediately help you improve your quality of sleep. Not only will you fall asleep faster, but you will also notice that you can stay asleep throughout the night without waking up.
One study published in the International SportMed Journal suggested that High-Intensity Interval Training or early morning resistance training can affect the duration and quality of your overall sleep.
There are many forms of exercise which can improve your nightly sleep and weightlifting is one of the best options!
5) Keep Your Heart Healthy
Lifting weights can help both women and men reduce their risk of heart disease.
The American Heart Association advocates for every individual to physically exercise multiple times per week to improve the condition of their heart.
If you are new to training, you should consult a doctor or physician before beginning any intense workout program.
Also, a study published in the Journal of Strength and Conditioning concluded that people who lift weights are less prone to heart disease risk factors. These factors include:
- High Glucose Level
- High Blood Pressure
- High Triglycerides
- Large Waist Circumference
6) Improve Your Bone Health
One of the common health issues that come with age is the loss of bone and muscle mass. Post-menopausal women stand at the highest risk of developing osteoporosis as a result of the body’s inability to secrete estrogen.
Weight lifting and resistance training is a great way to lower the risk of osteoporosis and bone mass loss.
According to one study produced in the Journal of Sports Medicine and Physical Fitness,
“Even a short-term weight training program can either maintain or improve the BMD (bone mineral density) of the femoral neck and lumbar vertebrae.”
Although this study was only conducted on a couple of specific regions, you can easily assume that weightlifting can stimulate bone health throughout the entire body!
7) Relieve Stress
Generally, any exercise will help you relieve stress. Researchers have discovered over and over for years that people who engage in regular strength training are better equipped to manage stress and respond better to the effects of highly stressful conditions.
One of the theories for why weightlifting is effective for stress-management is that it provides you with a physical release of your energy.
Another reason is that exercising releases dopamine into your brain, stimulating a positive mood.
For multiple reasons, weightlifting is an excellent solution to relieve daily stress!
Concluding Thoughts | 7 Health Benefits of Weight Training
Whatever the reason you want to take-on resistance training or weightlifting, there is no doubt you will be doing nothing but good for your body.
Whether your goal is to become a better athlete, maintain your overall health, or stimulate an aesthetic body, there are numerous reasons you should be weightlifting regularly.
Before you being any weightlifting program, it is important to understand that you need to train safely and within your ability levels as you certainly cannot build anything at all if you are injured.
Barring this, there is no doubting the overall benefits of lifting weights!