The benefits of strength training go beyond a perfect physique, and lifting weights does more than bulk up your muscles. It reduces the risk of diabetes, lowers blood pressure, and improves bone density.
Studies indicate that weight training is safe and effective for people of all ages, including those who are not in perfect health. From children to young adults and seniors, everyone can benefit from this type of exercise.
Get stronger, leaner, and healthier
The average person loses five pounds of muscle each decade after the age of 30. However, weight training can stimulate muscle growth and repair. It also increases testosterone levels and enhances physical strength.
The maintenance of muscle mass and strength allows higher mobility and flexibility in older people. Weight training relieves osteoarthritis symptoms, decreases the risk of injury, and slows bone loss.
Children who lift weights are stronger and experience a lower risk of injuries. Strength training also decreases the risk of diabetes by up to 50 percent.
When combined with cardio exercises, it can have a huge impact on a person’s mental and emotional health. People who lift weights and do aerobic exercises maintain a healthy body weight and feel more confident about themselves.
Strength training can help you get stronger, leaner, and healthier. It’s also a great way to stay fit and lose excess fat.
Enjoy better health and ward off diseases
Lifting weights at least three times a week lowers your risk of numerous conditions and chronic diseases, including:
• Bone loss
• High blood pressure
• High cholesterol
• Poor sleep
• Cardiovascular disease
• Bad posture
• Low testosterone
• Poor digestion
• Breast cancer
• Colds and flu
Researchers have found that strength training reduces the symptoms of PMS and lowers high estrogen levels linked to breast cancer. It also helps your body deal with stress more effectively and prevents depression.
Weight lifting has beneficial effects on resting metabolic rate, insulin resistance, blood pressure, digestion, and body fat. To reap these benefits, you should lift weights for at least 20 minutes, and two times a week.
What’s the best program?
Depending on your goals, you can lift weights a few times a week or every day. If you want to lose fat, combine strength training with cardio exercises. For muscle growth, focus on weight training and stick to a high-protein diet. Consume complex carbs and healthy fats to speed up recovery time between workouts.
Lifting weights is the best way to increase your metabolic rate and burn more calories, even when you’re at rest. Unlike cardio exercises, strength training causes your body to burn fat during and after working out. The more muscle you have, the higher your energy expenditure will be.
Strength training helps prevent most diseases associated with aging. It not only builds muscle, but also preserves bone density and enhances physical performance. Lifting weights boosts good cholesterol, gives older people better cognitive function, slows the aging process, and stabilizes blood glucose levels.
When you train with weights, your muscles generate more force than they do during cardio exercises. This helps improve cardiovascular health, enhances mobility, and lowers blood sugar levels.