Benefits of weight lifting for men and women
Updated: May 14
One of the hardest things for us to incorporate into our lives is weight lifting. We all know that lifting weights is good for building muscle but it still doesn't make it any easier to get motivated and get into the gym, after you just finished that 9-hour shift at work. So before you start crushing it in the gym, it's useful for you to understand the benefits of weight lifting and the importance it plays on your body.
Let's jump into what has been scientifically proven to be the main benefits for both men and women in weight lifting, and why you should start straight away!
You'll burn more calories than doing CARDIO!
Yes, that's right cardio. Let's face it, when it comes to burning fat, weight lifting is the best option. Muscle tissue burns 7 to 10 calories per pound daily, while fat burns only 2 to 3 calories per pound. However, I'm not the one to argue that having cardio-based training in your training plan is important, but if you want the quickest results you should focus on weight training.
So when it comes to lifting weights, you will, of course, be building muscle which is more metabolically active than fat. When your muscle rate increases, your metabolic rate follows, which helps you burn more calories during the day. At the end of the day, incorporating both weight and cardio training in your weekly plan is just as important for losing fat and getting fit.
You'll reinforce bone density and protect joints
Weight training has been linked to many studies on how it can reduce bone loss as you age. When you perform an exercise in the gym, your muscles tug against your bones. The cells within these bones, over time, react by creating new bone cells which in the end makes your bones stronger and denser.
Reduces stress levels
Stress can occur anywhere. If it's not your work keeping you back late or your partner calling you to say you forgot to get the food out of the freezer for tonight's dinner, then it's the person on the train home sneezing and coughing over your shoulder.
It's hard to stay away from it all, however, weight lifting has been scientifically proven to reduce stress levels in life. When you go to the gym, throughout the workout you will slowly release endorphins. Endorphins are natural hormones produced by the brain to make us feel good.
If this doesn't convince you to start weight lifting then there is also evidence that weight training can help you sleep better.
Sit at a desk all day?
When you lift weights you don't just build muscle and bone density but you also build important connective tissues which are used to help your overall posture. These are the ligaments and tendons that help keep your body functioning daily.
To do this focus on multi-joint compound exercises, which gets most of the body working and can help you save time and effort.
Keeps your heart healthy
There are many ways that weight training can improve your overall heart health.
First of is the increase in blood circulation. Just by lifting weights, you increase your rate of blood circulation. This blood is then sent effectively around the body and directly to the muscles in action. So when our muscle mass increases, oxygen and other nutrients are then sent around our body repeatedly, which in the end improves our internal system and keeps us on the track for a healthy heart.
A study done by Harvard Health shows us the benefits of weight lifting and how it can prevent heart-related conditions in the future.
The results showed that those who did at least 1 hour a week of weight training reduced the chances of any heart-related diseases by 40% to 70%, compared to those who did not exercise.
Train all components of fitness needed for you to stay fit and healthy. This is because all types of exercise are necessary for different stages of life. There are countless benefits of lifting weights, and you can maximize them.