No matter where you are in your fitness journey or what kind of training you do, weight training should always be incorporated into everyone’s routine. This is especially important if you want to see results happen that much faster.
Below are 8 weight training benefits to add to your motivation list
1, Develop Strong Bones
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Osteoporosis affects both men and women. As we age, especially through hormonal changes (pregnancy, menopause, etc.), there are significant losses in the spine and hip area. By the age of 70, we only have about 50% of our muscle mass left. By starting weight bearing exercise now, you can help protect your bones and prevent bone loss over time. Ultimately, you will significantly reduce your chance for an osteoporosis related injury.
2, Promotes Fat Free Body Mass
Muscle is more dense than fat. Meaning, for more muscle mass you pack on, the smaller in volume your body will be. True, the scale may not move but that is why body fat is a better indicator of health (read more in Manage Chronic Conditions).
With more muscle mass, you increase your metabolism, in turn, helps to lose fat mass. Muscles work harder than fat and calories are used to activate, contract, and repair your muscles after use. Regular weight training can increase your basal metabolic rate by about 15%.
3, Manage Chronic Conditions
With the increasing cost of health care, this is the magic pill for managing and some prevention of chronic diseases. There are so many different conditions I could talk about, I am going to highlight a few conditions. If you have questions about a specific condition, use the contact buttons and I will be more than happy to answer you.
– Arthritis – studies have shown that with an increase of muscle strength, arthritic pain can be decreased by 43% and decreases clinical strength and symptoms.
– Glucose Control – Not only will strength training help people to lose weight, it has been shown to improve insulin sensitivity, improve glucose tolerance, and lower the risk of heart disease in diabetics.
– Cholesterol – consistent exercise can lower triglycerides by 30%-40% and boost HDL by 5 to 8 mg/dL
4, Injury Prevention
Strength training improves the strength of not only muscles, but tendons, ligaments, and bones. If we do not use an area of the body with regular activity, the weakened muscle can cause overloading of supporting bones, ligaments, tendons, and other muscles. That sudden stress on the body can result in an injury from stress and fatigue.
5, Boost Energy
Strength training can elevate your level of endorphins, which is your natural feel good chemical produced in the brain. Strength training has also been shown to be an antidepressant and allow for better, more restful sleep.
6, Better Body Mechanics
Body mechanics cover our body from everything such as sitting, standing, lifting, carrying, bending, and sleeping. Poor body mechanics cause injury, pain, and unnecessary wear and tear on the body. While weight training, you must engage the core to stabilize the body during the lift. The stronger the core, the less likely an occurrence of injury. A strong core leads to better posture and less stress on the body.
7, Improves Quality of Life
Not only will weight training make you strong, you will gain body confidence. It may be different for everyone: fat loss, improved balance, stress relief, etc. Incorporating weight training is definitely a positive asset.
8, Improves Balance and Reduces Falls
Poor balance contributes to falls and broken bones. These injuries can result in significant disability or fatal complications. Increasing strength has been shown to reduce falls by 40%.
As with any exercise program, make sure to consult with your physician prior to beginning. According to the American College of Sports Medicine, resistance training can be done 2-3 days per week with at least 24 hours rest between sessions.
You should participate in 8-10 exercises that target all of the major muscle groups. Start with 1-2 sets of 10-15 repetitions and build up to 3-4 sets. You can always change your routine based on your goals. Happy lifting!