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Weightlifting, often associated with eye-popping muscles and ego-fuelled workouts, offers loads of health benefits beyond just a sculpted physique.
Whether you're a fitness enthusiast or a beginner on a journey to optimal fitness, lifting weights can significantly impact your overall health and wellbeing. And as you’ll soon see, there are scores of scientific studies that support that statement.
For example, in The New Encyclopaedia of Modern Bodybuilding, Arnold Schwarzenegger observes that pumping iron can improve athletic performance. In addition, the author of The Complete Guide to Strength Training tells us that lifting weights can strengthen your confidence as well as your muscles.
But that’s enough spoilers! Let's dive into the surprising advantages that come with including weightlifting in your exercise routine.
#1: Strengthens muscles and bones
The forces generated when we lift weights put muscles and bones under stress. While this might not initially sound like a good thing, safely stressing the body stimulates the growth of new tissues. Technically referred to as a ‘physiological adaptation’, this is the process of developing stronger muscles and bones.
In addition to improving athletic performance (see Benefit #5), strengthening your muscular and skeletal systems delivers a loaded barbell of health and fitness benefits. For example, weightlifting expert Anita Bean reminds us that building strength decreases our risk of suffering an injury. Strong muscles and denser bones can withstand greater loads.
What’s more, studies have shown that people who regularly lift weights are less likely to be diagnosed with osteoporosis. Osteoporosis, remember, is a progressive condition that leads to brittle bones ‘that a fall or even mild stresses such as bending over or coughing can cause a break,’ (Myo Clinic).
As well as reducing the risk of breaks and fractures, stimulating muscle growth and increasing bone density helps us maintain mobility as we age.
#2: Boosts metabolism
Weightlifting isn't just about what happens during the workout; it also has lasting effects on your metabolism. Though often misunderstood, metabolism refers to the body’s capacity to produce, use and regulate energy (NSCA’s Guide to Tests & Assessments). This mobilised energy is used for a myriad of functions – from maintaining homeostasis to meeting the daily demands of life.
A high metabolic rate is associated with a healthier body mass composition – that’s the relative ratios of fat, bone, and muscle mass that comprise your total body weight. People with a high metabolism typically carry less fat than those with a sluggish metabolism.
It’s generally believed that our metabolic set point is determined by our genes. As Arnold Schwarzenegger observes, ‘Some bodies seem naturally designed to turn food energy into muscle or fat while others turn this energy into fuel for exercise.’
However, as science is ever increasingly showing, our genetic code is not etched in stone and our physiology is far more flexible than we once realised. So, even if you have inherited a low metabolic set point, you can adjust the dials.
One way to fan the flames of your metabolic furnace is by building lean muscle mass through weightlifting. More muscle requires more energy. ‘Research has shown that adding 1.4 kg of muscle increases RMR [resting metabolic rate] by 7 per cent and daily calorie requirement by 15 per cent,’ (The Complete Guide To Strength Training). Thus, packing on even a small amount of muscle significantly increases your metabolic set point.
This means that you’ll be burning more fat at rest which can be a game-changer for those looking to manage their weight effectively.
#3: Improves mental health
Exercise has long been linked to improved mental health. However, much of the research has focused on the benefits of aerobic exercise for boosting mood and mental wellbeing. But what about weightlifting? Can strengthening our muscles also strengthen our state of mind?
Well, according to a 2014 National Library of Medicine journal, there is a ‘growing body of literature’ that identifies the positive role resistance training plays in reducing mental health disorders.
For example, one aspect of ‘this research has shown that resistance training at a low-to-moderate intensity (<70% 1 repetition maximum) produces the most reliable and robust decreases in anxiety.’ The decreases are statistically strong enough to support the use of resistance exercise in the ‘clinical management of anxiety.’ Soon doctors and mental health professionals may start prescribing pumping iron in place of pills.
But how does lifting weights improve mental health? When we workout, our body releases endorphins, also known as "feel-good" hormones. These hormones have been shown to help reduce stress, anxiety and symptoms of depression.
Additionally, the sense of accomplishment and empowerment that comes with progressing in your weightlifting journey can boost your self-confidence and overall wellbeing. Another way that resistance training improves psychological wellbeing is by increasing confidence and positive self-regard.
#4: Enhances functional strength
As well as boosting your metabolism, improving mood and bolstering self-confidence, weightlifting also improves your functional strength. Physical functionality, according to Michael Boyle, who is a leading expert in the field, is the ability to handle the body across multiple planes.
Being functionally strong confers wider benefits beyond the gym.
For example, as well as improving athletic performance, functional strength makes everyday tasks and activities easier. Also referred to as ‘real-world’ strength, an online Harvard journal maintains that functional resistance training targets ‘multiple muscle groups’ which improves ‘your overall strength and stability.’
The authors of the journal go on to claim that this type of training enhances flexibility and mobility. In addition to helping you move more freely, such dynamic workouts reduce ‘the risk of injury’ while ‘improving your quality of life.’
So, whether you're carrying groceries, playing with your kids, or doing household chores, having a strong foundation from weightlifting can enhance your life and promote independence.
#5: Supports heart health
A common misconception is that the only way to promote heart health is to engage in aerobic exercise – running, cycling, swimming, etc. This is an understandable assumption considering that aerobic training directly taps into the cardiovascular system. Also, when we go for a run, we can physically feel the heart fire up as it meets the demands of the activity.
It may come as a pleasant surprise to learn that lifting weights also strengthens your ticker. Big compound movements such as squats and deadlifts force your heart to work harder. Over time this triggers similar physiological adaptations as cardio.
Thus, regularly lifting weights helps to lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease. For best results, though, combine weightlifting with cardiovascular exercise to create a well-rounded fitness regimen that benefits your heart and overall health.
The final rep
In conclusion, the benefits of lifting weights extend far beyond building muscle mass and strength.
From boosting metabolism and enhancing mental health to improving functional strength and supporting heart health, weightlifting offers a holistic approach to overall wellbeing.
So, whether you're looking to achieve fitness goals, improve your health, or simply enjoy the mental and physical benefits, consider adding weightlifting to your exercise routine.
Embrace the journey, feel the burn, and reap the rewards that weightlifting has to offer. Start this resistance training routine today and witness the transformative power it can have on your health and life!
About Adam Priest –
A former Royal Marines Commando, Adam Priest is a content writer, college lecturer, and health and fitness coach. He is also a fitness author and contributor to other websites. Connect with Adam at info@hungry4fitness.co.uk.
References
Harvard Health article on the benefits of function resistance training
National Library of Medicine
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