#11 Why should you lift weights? Here's what strength training can do for you

What is strength training?

If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight all while making you look and feel better, wouldn't you want to get started? Well, studies show that strength training can provide all those benefits and more.

 Strength training — also known as weight or resistance training — is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight, according to the definition from the American College of Sports Medicine.

 Feminine Factor - Many women ignore the benefits of strength training due to fear of developing bulging muscles. This is a misconception. According to the Women’s Heart Foundation, the presence of estrogen make it very difficult for women to become overly muscular. When women lift weights, the changes to their muscles are generally related to tone, strength, and endurance rather than size. The resulting look is firm, toned and sculpted. 

Benefits

Muscle Magic – Use it or lose it (Sarcopenia). Lean muscle mass naturally diminishes with age. You will increase the percentage of fat in your body if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.

Better Body Mechanics

• Improves your insulin sensitivity, thereby lowering your risk of most chronic diseases. As noted by Mark Peterson, assistant professor of physical medicine at the University of Michigan, "Muscle is very metabolically active, and it uses glucose, or blood sugar, for energy"
• Reduces your risk of metabolic syndrome, a cluster of conditions (large waist circumference, high triglycerides, low HDL cholesterol, high blood pressure, and high blood sugar) that raise your risk of type 2 diabetes and heart disease. Recent research shows working out with weights for just under an hour per week can cut your risk of metabolic syndrome by 29 percent. Other recent research found a twice-weekly resistance training program improved insulin sensitivity and reduced abdominal fat in older men who had already developed type 2 diabetes, without any dietary changes
• Reduces perimenopausal symptoms in women, such as anxiety and depression, mood swings, irregular periods, weight gain and brain fog, in part by increasing the production of testosterone.
• Lowers inflammation, a hallmark of the most chronic disease, especially heart disease and cancer

 In addition, resistance-training studies on older adults show that moderate-intensity weightlifting improves memory and cognitive function, reduces anxiety and depression, promoting greater well-being

Stronger Bones – Strength allows adequate nutrition supply to bones and joints strengthening them. Stronger muscles are able to support the skeletal system better and reduce RSI (Recurring Strain Injuries) symptoms on professionals with high desk time.

Heart Health – Lifting weights can reduce your risk of heart disease and was approved as a healthy form of exercise for those at risk from the American Heart Association. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels. Another study conducted by researchers in Brazil found that though the heart rate increased in patients during heavy bouts of training, their blood pressure and resting heart rate were significantly lower the following morning.

Stress Relief - Exercise, in general, is a great way to manage stress. Researchers have consistently found body generates happy hormones to keep you light throughout the day and recharges the battery to deal with tough situations.

Boosts Metabolism and Fat Loss - Although many people consider weightlifting only a means to add size when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories. The huge advantage to weight training is your body's ability to burn fat during and after exercise.

Sound Sleep - Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night. A study published in the International SportMed Journal suggests that morning resistance training or high-intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.

Strength and endurance - As you train, your body grows stronger and the effects will ricochet into other aspects of your physical activity. If your legs get stronger, then the amount of time you can spend on a walking challenge, on a treadmill, on a hike, will be longer. Even very good runners who do weight training actually improve their running efficiency. They’re able to run at the same speed while using a lower capacity of their leg strength.

Improves balance and reduces the risk of falls - When you build muscle, you help protect your joints from injury and increase your balance and coordination. This is key for seniors as they grapple with frailty and lose their autonomy. Strength training, even in the elderly, provides better balance and stability.

Differentiator – Strength training lifts you confidence, erects your posture, makes you look attractive, improves focus. Besides the aesthetic, physiological and strength benefits, it affects just how you feel and how clearly you think and make decisions. All this helps you rise faster in you carrier make a huge difference between you and your peers.

At the end “I’d say most folks feel pretty good about their mood and energy…I’ve not met a person who didn’t enjoy the changes they saw and especially women. Most non-exercisers who begin a program and can turn it into a habit, begin to like, love, crave the resistance program.

How can I get started?

You definitely don’t need a gym membership or expensive weight machines. Squatting on a chair at home, push-ups, planks, or other movements that require you to use your own body weight as resistance be very effective.

Word of Caution :

• Do refer to my previous article on risk levels. If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.
• Pay special attention to postures else you may injure yourself lifting weights.
• Focus on Balancing before loading external weights. Reach out to the author for a Balancing & Stability assessment.

About the author

Anita is a specialized personal trainer working with C Suite executives both within India and International. She is an ACE certified personal trainer, weight management specialist and an enabler for corporate professional and leaders to meet their fitness goals and excel in their professional lives. She is both founder and Master Trainer for SweatNShine.

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Credits :

ACE (American Council for Education)

American College of Sports Medicine

Bodybuilding.com

Healthline.com

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