Start Lifting Weights Today
Joe Fleming provides ten reasons why you should start lifting weights consistently.
What is your favourite way to work out? If you are like most people globally, your workout of choice is cardiovascular exercise. One survey found that walking, running, and cycling are the top three activities globally.
There is nothing wrong with an excellent old-fashioned cardio session. But if you do not pair your cardio with some weight lifting, you are missing out on many great health benefits.
Listed below are ten reasons why you should start lifting weights consistently.
Build More Lean Muscle
The adage "muscle weighs more than fat" is not precisely accurate -- a pound is a pound, no matter what it is made of. That being said, muscle is denser than fat and takes up less space in your body.
Lifting weights should be a priority if you want to lose inches and look good in your skinny jeans. Regular lifting increases muscle mass, which means you will likely look leaner and smaller, even if the number on the scale does not decrease.
Burn More Calories During Other Workouts
When you increase your muscle mass, you also speed up your metabolism. It means you can burn more calories as you go about your day and participate in other workouts.
Muscles are more metabolically active and burn more calories than fat. Experts estimate that each pound of muscle burns 30-50 extra calories daily, while a pound of fat burns about two calories.
Improve Your Bone Density
Even if you already take supplements for healthy bones, lifting weights can help further strengthen the bones and prevent age-related damage.
This one is essential for women, who tend to see a dramatic decrease in bone density as they age and enter menopause.
Weight training can play an essential role in increasing and maintaining bone density because it places added stress on the bones, which cues the body to rebuild them even stronger.
Lifting weights are perfect for increasing hip and lower body bone density. It can help protect you from dangerous fractures as you get older.
Simplify Daily Life
Cardio is fantastic but does not translate into everyday life well beyond walking. How often do you have to run at your job or while taking care of chores around the house? Not a lot. How often do you have to pick things up and move them, though? Quite a bit.
After you add weight lifting to your routine, you will likely find everyday tasks that used to be challenging become easier. Whether picking up your kids or carrying groceries into the house, lifting weights will help you feel stronger and more capable in all aspects of your life.
Feel Happier and Less Stressed
All forms of exercise can help improve your mood and minimize your stress levels. However, weightlifting is especially beneficial for people who deal with chronic stress or mood issues.
Lifting heavy weights and overcoming physical challenges can help you feel strong and empowered in other aspects of your life. Research also shows that, after stressful situations, people with more muscle mass have an easier time regulating their blood pressure than people who lack muscle.
Improve Your Heart Health
Regular weight lifting can help regulate blood pressure and lower it altogether.
One study's results showed that people with high blood pressure were able to lower their systolic and diastolic blood pressure by two and four per cent, respectively, and maintain it after lifting weights consistently for at least four weeks.
The key to improving blood pressure while lifting weights is to avoid overexerting yourself (lifting to failure) and get plenty of rest between sets. If you have stage 2 hypertension (160/100 or greater), talk to your doctor before beginning any lifting program.
Live Longer
Who does not want to live longer? Lifting weights can help you get there.
Having more muscle mass has decreased our chances of dying prematurely.
Lifting weights helps you live longer and can help you live better. Since you will also have greater bone density and an easier time performing everyday tasks, you will likely be able to live independently longer and be less reliant on medication.
Experience Better Cognitive Function
Lifting weights is not just about getting stronger and leaner (although those are great benefits). Lifting weights can also help you feel more competent.
Research shows that people who lift weights experience better cognitive function. Their short-term and long-term memory both improve, as do their verbal reasoning and attention span.
Whether you need to be more focused and productive at work or want to stay sharp in your other daily activities, weightlifting seems like a good tool for achieving these goals.
Sleep Better
People who regularly exercise tend to experience better sleep than those who do not. Research has shown that they wake up less frequently during the night and are more likely to wake up feeling refreshed.
Regular weightlifters may experience even better results, though.
Sleep is necessary for muscle repair and growth. Most of your human growth hormone (needed for muscle repair and development) is secreted while you are in a deep sleep.
After an intense weightlifting workout, your body will be more ready for sleep and will be able to repair itself.
Strengthen Balance and Reduce Injury Risk
Finally, regular weightlifting can enhance your balance and coordination.
Lifting weights regularly will strengthen your ligaments and tendons, making it easier to move through life without worrying about injuries. This is especially significant for older people, for whom falling is the most common cause of fatal injury.
Even if you fall or stumble, you could be less likely to experience a severe injury if you prioritise weight lifting. Your body will be more resilient and better able to recover.
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- FLEMING, J. (2018) Start Lifting Weights Today [WWW] Available from: https://www.brianmac.co.uk/articles/article375.htm [Accessed
About the Author
Joe Fleming is the President at ViveHealth.com. Passionate about healthy lifestyles and living a full life, he enjoys sharing and expressing these interests through his writing. To inspire others and fight ageism, Joe writes to help people of all backgrounds and ages overcome life's challenges. His work ranges from articles on wellness, holistic health, and ageing to social narratives, motivational pieces, and news stories. For Joe, helping others is vital.