As someone who's been lifting weights for over 15 years, I can tell you first hand that the benefits of strength training are no joke, that go beyond building muscle and getting in shape. There's a whole host of other benefits that extend far beyond the gym.
Grab your protein shake and strap on your lifting belt, because we're about to dive into the wonderful world of strength training and all the amazing benefits it has to offer.
You'll Build Muscle
Let's start with the most obvious and the classic benefit of strength training: building muscle. If you want to pack on some size and get stronger, there's no better way to do it than by lifting weights.
Now, I know what you might be thinking: "But I don't want to get bulky!" Don't worry, you're not going to turn into the Incredible Hulk overnight. Building muscle takes time and effort, and unless you're eating a surplus of calories, measuring your protein and lifting heavy weights regularly, you're not going to wake up one day looking like Captain America.
But even if you don't want to get jacked, building lean muscle mass is still important for overall health and fitness. It can help you burn more calories at rest, improve your posture, and reduce your risk of injury.
2. You'll Get Stronger
One of the most satisfying things about lifting weights is seeing the progress you make over time. When you first start out, that little dumbbell might feel like it's going to crush you and you've got no idea how you're gonna get to the bigger weights. But after a few weeks of consistent training, you'll be moving them like it's nothing.
But getting stronger isn't just about being able to lift heavier weights. It also translates to real-world activities, like carrying groceries, moving furniture, or even just playing with your kids.
3. You'll Burn More Calories
I'm gonna say it; cardio isn't the best way to burn calories. Lifting weights can be just as effective (if not more so) as cardio at torching fat and boosting your metabolism.
When you lift weights, you create tiny micro-tears in your muscle fibers. Your body then has to repair these tears, which requires calories. This process, known as muscle protein synthesis, can increase your metabolism for up to 72 hours after your workout, meaning you'll be burning calories long after you leave the gym.
4. You'll Improve Your Bone Density
As we age, our bones become less dense and more prone to fractures and osteoporosis. But strength training can help combat this by increasing bone density and reducing the risk of fractures. Your bones shape and strengthen according to your activity. Archaeologists have been able to determine that bones they have found belong to archers because of the density of the bones down to the stress of the bows.
A study published in the Journal of Strength and Conditioning Research found that women who participated in a 16-week strength training program saw significant improvements in their bone mineral density compared to a control group.
5. You'll Reduce Your Risk of Injury
Have you ever pulled a muscle or twinged your back doing something as simple as picking up a bag of shopping? Strength training can help reduce your risk of injury by improving your overall strength and stability.
When you lift weights, you're not just working your muscles; you're also strengthening the connective tissues (like tendons and ligaments) that support those muscles. This can help prevent injuries and make you more resilient to everyday wear and tear.
6. You'll Boost Your Confidence
There's nothing quite like the feeling of hitting a new personal best in the gym or seeing progress in the mirror. Whether it's deadlifting 3x your body weight or doing your first pull-up, achieving a fitness goal can do wonders for your self-confidence.
When you look and feel stronger, you're more likely to carry yourself with confidence in other areas of your life too. It's like the new haircut feeling, but every day.
That can translate to better job performance, improved relationships, and an overall sense of empowerment.
7. You'll Sleep Better
Underrated! If you struggle with getting a good night's sleep, strength training and weightlifting might be just what the doctor ordered. A study published in the Journal of Strength and Conditioning Research found that older adults who participated in a strength training program slept better and longer than those who didn't.
Why? One theory is that the physical stress of lifting weights can help reduce the levels of the stress hormone cortisol in your body, which can interfere with sleep.
8. You'll Improve Your Cardiovascular Health
While strength training is mostly associated with building muscle and getting stronger, it can also have a positive impact on your cardiovascular health.
A study published in the Journal of Applied Physiology found that men who lifted weights for 45 minutes three times a week saw a significant decrease in their blood pressure levels. And another study published in the Journal of Strength and Conditioning Research found that a 12-week strength training program improved the participants' cardiorespiratory fitness levels.
9. You'll Boost Your Brainpower
Believe it or not, lifting weights can actually make you smarter. A study published in the journal NeuroImage found that older adults who participated in a strength training program for six months saw significant improvements in their cognitive function compared to a control group.
Other studies have found that strength training can improve memory, attention span, and even reduce the risk of developing Alzheimer's disease.
10. You'll Live Longer
Last but not least, strength training can help you live a longer, healthier life, provided you don't run into any buses. A study published in the American Journal of Epidemiology found that men who lifted weights regularly had a 23% lower risk of premature death than those who didn't. And another study published in the Journal of Strength and Conditioning Research found that older women who lifted weights had a lower risk of mortality from all causes compared to those who didn't.
So there you have it: 10 amazing benefits of strength training and lifting weights. Whether you're a seasoned lifter or a newbie just starting out, there's never been a better time to start pumping iron. As the old proverb goes, the best time to plant a tree is yesterday, the next best time is right now.
So what are you waiting for?
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