Lifting weights has emerged as a cornerstone of a well-rounded fitness routine. This article explores the numerous benefits of strength training, from boosting muscle strength and bone health to improving mental well-being. Discover how incorporating strength training into your routine can transform your overall health and fitness.
Lifting weights has become increasingly recognized as a critical component of a well-rounded fitness routine, especially in today’s health-conscious society. The benefits of strength training extend beyond mere muscle building; they encompass a wide array of physical and mental health advantages that are particularly relevant now.
Physical benefits of lifting weights
1. Increased muscle strength and tone
Strength training enhances overall muscle strength, making daily activities easier and improving athletic performance. Gaining muscle mass also boosts metabolism, allowing the body to burn more calories even at rest.
Ever looked at Michelle Obama’s sculpted arms and wondered what her exercise routine might look like? In an interview to Flow Space, Obama says her strength training routine features squats, lunges, push-ups, and bench presses to build muscle and maintain bone health.
2. Fat loss and body composition
Lifting weights effectively reduces abdominal fat, which is linked to various chronic diseases such as heart disease and diabetes. Muscle tissue is metabolically active, meaning it burns more calories than fat, contributing to weight loss and a leaner appearance.
While there are no quick fixes or spot reduction that works, strength training helps strengthening the core muscles, which in turn helps burn fat around the belly. Strength training builds muscle mass, which increases your resting metabolic rate, allowing you to burn more calories even at rest.
3. Improved Bone Health
Engaging in weight-bearing exercises strengthens bones, reducing the risk of osteoporosis. This is particularly important as we age, because stronger bones can help prevent fractures and other injuries.
According to Harvard Health Publishing, the good news is that research shows that strength training can play a role in slowing bone loss, and can even build bone. Additionally, strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine, and wrists, which are the sites most likely to fracture.
4. Enhanced cardiovascular health
Regular strength training can lower blood pressure, improve cholesterol levels, and increase overall heart health by enhancing cardiac output. This is crucial for reducing the risk of heart disease.
An article published on Heart Foundation mentions that increased strength has been shown to reduce your risk of cardiovascular disease. Specifically, a reduced risk of heart attack, stroke and heart disease-related death. Strength training also has a positive impact on blood pressure and cholesterol.
Mental health benefits
1. Mood enhancement
Weightlifting has been shown to boost mood and alleviate symptoms of anxiety and depression. The sense of accomplishment from lifting heavier weights can significantly enhance self-esteem and mental resilience.
Soundarya, a Coach with Quad, a fitness community, says “Along with everything else we do to prepare for the future–work hard, save up, make smart investments, career choices etc.–the topmost investment on our priority list should be strength training and ‘YOU‘. Because what is the point of all that hard work if you do not have the health/capability to enjoy and live life to fullest?”
2. Increased confidence
As individuals progress in their weightlifting routines, they often experience a boost in confidence, which translates into other areas of life. This newfound self-assurance can motivate individuals to pursue other goals.
From improving physical health markers to enhancing mental well-being, strength training is an essential practice that supports a holistic approach to health.
