There are many benefits of lifting weights. Weight training is a great way to boost overall health and fitness, and the rewards of this form of exercise are numerous. It can improve strength, reduce body fat, increase bone density, improve balance and coordination, and reduce the risk of injury. Weight training also has psychological benefits, such as improved confidence, self-esteem, and a better body image. No matter your age, weight training can help you reach your fitness goals and reap the rewards of a healthier and stronger body.
1) Weight training build strength
One of the biggest benefits of weight training is an increased ability to lift heavier weights, thus increasing strength and muscle mass. This leads to improved posture, balance, and athleticism, and a reduced risk of injury from a heavy lifting activity or sport. Strength training can also improve bone density, lower blood pressure, improve cardiorespiratory health, and reduce the risk of diabetes. The best way to maximize strength gains is to include multiple types of training with heavy weights.
low-weight high-repetition exercises, and cardio. A proper strength training program includes three to five exercises targeting all major muscle groups using 8-12 repetitions with a weight that is challenging enough to challenge yourself throughout a workout but not to make it impossible to finish the workout. The sets and repetitions should be adjusted as you become stronger.
2) Weight training helps body fat loss
Weight training can also help improve body fat percentage and lead to greater fat loss. Muscle burns more calories than fat when active, so the more muscle a person has, the higher their metabolism is, and the more fat they can burn even when at rest. Resistance training with weights or even just your own body weight can help increase metabolic rate after exercising by up to 48 hours, so the fat burning continues even after you have finished exercising.
It is important to incorporate both cardiovascular exercise and resistance training (weight lifting) to maximize fat loss. The best way to maximize fat loss is to perform resistance training two to three times a week and 30 to 60 minutes per day of moderate-intensity cardiovascular exercise. It is recommended to perform 8 to 10 repetitions of each exercise with a resistance that fatigues the muscles by the last two repetitions.
3) Weight training help to improve bone density
Exercising with weights has been shown to improve bone density, especially in the elderly. Improved strength and muscle mass can help increase the amount of force applied to your bones, which may help prevent osteoporosis or other bone-related diseases. If you already have a disease that affects your bones, weight training may help prevent further bone loss.
It is important to choose an exercise routine that challenges your bones and muscles, and weight training is a great choice for this. Another important thing to keep in mind is to start exercising and engaging in these types of activities early in life to prevent diseases that can lead to bone weakening as you age. It is recommended to perform 8 to 10 repetitions of each exercise, 2 to 3 times a week for about 30 minutes each day.
4) Weight training helps in balance and coordination
With age, many people experience a decline in cognitive abilities, including concentration, coordination, and balance. As people age, they typically lose muscle mass and also experience a decline in the neurotransmitter acetylcholine, which is associated with muscle activation, cognition, and memory.
Weight training can help improve cognition and prevent cognitive decline. It can also help improve balance and coordination. The best way to improve your balance and coordination is to perform exercises that challenge both your upper and lower body, such as squats, chest presses, and leg curls.
5) Weight training reduce injury risk
Exercising with weights can also help reduce injuries by increasing strength and stability. When you lift weights, your muscles and joints are under greater force, which can help increase your overall stability and prevent injuries. It is important to be careful and always use correct form when lifting weights to avoid injuries. Lifting weights can also help improve joint health,
which can help reduce pain and discomfort in joints. Exercising with weights can also help improve muscle strength and endurance, which can help prevent overuse injuries. The best way to prevent injuries is to perform exercises that challenge your muscles, but do not make them too tired.