Health Benefits Of Weightlifting – 10 Amazing Benefits For Everyone
Gone are the days when weight training was meant for only “the meadheads” and bodybuilders. Simply put, absolutely everyone should incorporate weight training to their lives since the health benefits of weightlifting include so many crucial boosts to our general well-being and longevity.
At first I want to make it clear that:
By training with weights you will not suddenly end up looking like a bodybuilder.
The reason why they look like they do is the fact that they’ve been training with weights for 10-30 years with really strict lifestyle which is basically build around the gym, along with the heavy use of anabolic steroids. So rest assured! You will build muscle by weight training but not the ridiculous amounts what you’ve seen in magazines.
So here are the 10 amazing benefits for anyone who wants to improve their general well-being and longevity by weightlifting!
#1 Fat Loss & Weightlifting
Weight training is very efficient at burning fat. Actually it’s even better option than cardio. The reason is that weight training builds up your lean muscle mass. And the more muscle mass you have, the more calories you end up burning since your body uses more energy to perform any movement! And on top of that weight training sessions raises your metabolism for up to 38 hours after the workout is done. This in practical terms means that you’ll be burning fat even after 38 hours of your weight training workout.
#2 Improved Function & Injury Prevention
When training with multi-joint exericises (that recruit your large muscle groups) such as squats, lunges, deadlifts, bench pressess, over head pressess, rows and chin-ups your body will not only grow the skeletal muscle but all the joints and connective tissues and core also. This strengthens your whole body and makes it way stronger to absorb any kind of damage for falling on the ground for example. And by strengthening your weak muscles with these comound movements you’ll prevent muscle imbalances that lead to different kind of pains in lower back and shoulder just to name a few.
On top of making your body stronger, proper weight training also gives you that whole body strength which will carry over to all the everyday tasks you perform such as moving funriture or carrying groceries.
#3 Increased Bone Mineral Density Through Lifting Weights
Weight training also makes your bones to adapt to the stress your giving it in form of lifting weights. Your body will adapt to this and produce extra proteins to build stronger and thicker bones. This will decrese your chance of suffering from Osteopenia and Osteoporosis. Again the best exercises to spark this effect are the compound movements listed in #2!
#4 Improved Blood Cholesterol Profile For Healthy Cardiovascular System
HDL levels (good cholesterol) is found to be higher and LDL (bad cholesterol) to be lower on people who weight train with moderate to high intensity on a regular basis. Studies back this one up and it’s safe to say that regular weightlifting improves hearth health.
#5 Reduce Of Stress And Decreased Blood Pressure
Weightlifting like any sport is great at reducing stress. When you’re training with the weights you have to concentrate on the work your doing and you can let your mind relax and drift away from all the stressors you have build up during the day or weeks. Also training with weights will reduce your resting heart rate.
#6 Increased Energy Levels
This is the result of working out on a regular basis. When your general fitness increases due to any exercise (in this case weightlifting) you’ll be more energized since you’re in better physical shape. But with weight training as you structure your workouts upon compound movements, your whole body will get stronger and thus it will be easier to move around since you’re stronger!
#7 Improved Cardio Fitness
By doing compound movements in the gym you’d be surprised how much cardio fitness is involved in the movements. By doing leg workouts with higher repetitions you’ll understand how much cardio is involved to be able to finish the given set. Try out squatting or deadlifting with 10-20 repetitions per set and you will end up gasping for breath.
#8 Improved Posture
Proper weightlifting regimen can and will improve your posture. Nowadays we sit way too much and it’s not actually natural position for us to be. Before chairs were invented we used to sit in a squatting position, the same position where you go take a dump in the woods.
Sitting will crumble your posture since your shoulders will roll forward, shoulder blades will not stay retracted on your back and your neck starts to tilt forward. This results your shoulders and peck tightening and strengthening and your upper back muscles get weakened. Basically your thoracic extension becomes really diminished over time.
When working with compound exercises with proper lifting technique you’ll strengthen the important muscles that keep your posture upright and this will ensure that you’ll be able to maintain that proper thoracic extension on your upper body. Along with strengthening your important muscles in your back you should stretch the tonic muscles which usually are the pec minor and front delts.
As your posture improves it will affect so much to your general well-being. By having a strong and natural upright posture your circulation gets better and you will be able to breath deeper into your diaphragm. By staying in a natural posture you will eliminate all kinds of neck, shoulder and lower back pains since everything in your body are where they’re designed to be!
#9 Change In Body Composition
Weightlifting will burn fat and build muscle. This will improve your self-esteem and the way people treat you. I know this since I’ve been skinny, fat and muscular. And now that I’m in the best shape in my life there is a big difference how people treat me.
#10 Better Mood Through Exercising
By enjoying weight training and all the benefits it brings your mood will get better also! You will find that you have more energy and a better general well-being. These things go hand in hand with good mood. I’d say that weightlifting in itself doesn’t improve your mood but all of the things listed here combined together will definately affect your mood in a positive way!
Conclusion Of Health Benefits Of Weightlifting
No matter what your current fitness level is, by looking at all the points listed here it should be a no brainer to include weight training to your life so you can experience the huge benefits it has to offer. By training couple times a week with a proper program you will absolutely reap the rewards on the long run.
Remember to gradually build yourself up if you decide to start weightlifting. Jumping in without knowing the basics of proper lifting tecnhique and nutrition and rest you might end up selling yourself short. Take your time to learn the proper lifting form and use of correct muscles per each exercise, after you’ve got that down start adding weight.
Take a look at THIS article to learn the basics of muscle building.
That’s all there is to it guys and girls. Did you find this article helpful? I’d love to hear what is on your mind. Drop me a comment down below and I’ll get back to you!
Remember to train hard and train SMART!