The Benefits of Weight Training


Weight Training Benefits – Countless Reasons to Lift Weights

We all have different reasons for wanting to lift weights. Undoubtedly, many of these reasons have to do with looking better. Sculpted arms and toned abs have become somewhat of a fashion statement among certain age groups. But many of us can think of more compelling and, ultimately, more satisfying reasons to lift weights. By reading this post you will discover almost all weight training benefits!

For nearly 100 years, scientists thought that the heart’s capacity to pump blood to the tissues determined fitness. Cardiovascular capacity is certainly important, but fitness is more compli­cated than that. Muscle power capacity and muscles’ resistance to fatigue are also important. Resistance exercises, such as weight training and plyometrics (“bounce” exercises), build muscle power better than any other techniques.

Most men will never compete on the bodybuilding circuit or line up to be the year’s top male model. Guys lift because it makes them look and feel better. They’re stronger generally, which makes the hohum, practical details of living, like hoisting a 50-pound bag of dog food out of the car, a little easier.

If you keep lifting—not just this week or next year, but over the decades—you’ll see payoffs such as a much lower risk of obesity, diabetes, high blood pressure, and heart disease. You’ll also have a physique that other men will envy. The sad truth is that most men lose a lot of muscle as they age. Weight lifting is by far the best way to reverse muscle declines. Older men who lift just a few times a week don’t lose muscle at all. They gain mass as well as strength.

Most of us aren’t satisfied with the status quo. We want more—bigger arms, a stronger chest, that elusive washboard gut. You can have all this and more. But there’s no lazy way out. Remember the term progressive overload. Push your muscles hard, and push them often. We’ll show you how.

Most important weight training benefits

A well-planned and well-executed weight training programme brings numerous benefits. See here what are those weight training benefits and why lifting weights is so important.

  • Increased muscle mass and strength. A well-planned weight training programme increases muscle size and strength. In contrast, endurance activities do not produce significant changes in strength or muscle mass.
  • Increased metabolic rate. Resistance training has a dual impact on metabolic rate because it increases energy use during both the exercise session and during the muscle recovery and rebuilding
    period (up to 3 days after each workout). The mechanism of action is very simple! Strength training increases the resting metabolic rate (RMR) – the rate at which your body burns calories – by increasing muscle mass. Muscle has a higher energy requirement than fat tissue, so the more muscle you have, the higher your metabolic rate. Thus, the more muscle tissue you have, the greater the number of calories expended during exercise and at rest.
  • Stronger tendons and ligaments. Weight training increases the strength of the tendons and ligaments, and therefore improves joint stability. It stimulates the production of collagen proteins in the tendons and ligaments, causing an increase in their structural strength.
  • Increased bone density. Strength training improves bone strength, and increases bone protein and mineral content. Studies show that the bones under the most stress from weight training have the highest bone mineral content. This is a great way to prevent bone loss – osteoporosis. In osteoporosis, bone mass is so low that even minor trauma can cause fracture – most commonly in the hip, spine, and wrist.
  • Reduced body fat. Strength training can help reduce body fat by increasing the metabolic rate and therefore daily calorie expenditure. It helps preserve lean body mass (fat-free weight). increases total energy output. and speeds fat use after exercise.
  • Injury prevention. Strength and power means freedom to the average person. A well-conditioned and well-balanced musculoskeletal system has a much smaller chance of sustaining injury. A stronger body is better able to avoid or resist impact injuries from falls and activities such as running or jumping. Muscular imbalances are a common cause of injury.
  • Improved posture. Strength training greatly improves overall posture, as well as correcting specific postural faults.

Table 1: Changes to the human body from weight training

Other weight training benefits

As you can see from the list below, there are also numerous overall health benefits from weight training.

  • Anti-ageing benefits. Strength training is an excellent way of preserving muscle mass, preventing a reduction of metabolic rate, and avoiding fat gain with age.
  • Reduced blood pressure. Resting blood pressure plays a major role in cardiovascular health. Strength training can lower your both systolic and diastolic blood pressure. The effect is even greater if strength training is combined with aerobic exercise.
  • Decreasing physical discomfort. Research indicates that a large percentage of people with lower back pain can reduce discomfort by strengthening their low back muscles. Although not all low
    back pain is associated with weak muscles, several studies have shown significant relief in most of their participants after performing 8 to 24 weeks of specific low back resistance exercise.
  • Combating cancer. Strength training may play a preventive role in some types of cancer and may produce positive physiological responses during treatment and recovery periods in many different types of cancer.
  • Reduced blood cholesterol and blood fats. Studies have demonstrated improvements in
    blood cholesterol and blood triglycerides (fats) through several weeks of strength training. Almost half of American adults have undesirable blood lipid levels, which increase the risk for heart disease.
  • Resisting diabetes. The increasing number of overweight and obese adults is essentially paralleled
    by an increasing prevalence of type 2 diabetes.
  • Improved psychological well-being (enhancing mental health). Consistent strength training helps to reduce stress, anxiety and depression. Furthermore,  strength training uplift your mood, and promote more restful sleep.
  • Improved appearance. Personal appearance is greatly improved by strength training due to increased muscle tone, strength, function and improved posture. Changes in body composition mean an increase in lean mass and decrease in fat mass, both of which enhance the way you look.

Some major health benefits of regular exercise

Closing Thoughts

Lifting weights isn’t just about building 20-inch biceps. In fact, for some of us, it may not be that at all. That’s because the benefits of weight training extend far beyond a larger arm circumference into nearly every aspect of your health and well-being.

Enhanced muscular strength (and endurance) can lead to improvements in the areas of performance, injury prevention, body composition, self-image, lifetime muscle and bone health, and metabolic health. Most important, greater muscular strength and endurance reduce the risk of premature death. Stronger people—particularly men—have a lower death rate due to all causes, including cardiovascular disease and cancer.

After reading this post you can obviously conclude only one thing. You’d have to be crazy not to lift weights – even if you don’t give a damn about having big muscles. Following a regular program will increase your energy level and improve your productivity at work and in many everyday activities. Finally, weight training benefits are almost countless.

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