12 Reasons Why You Should Lift Weights

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12 Reasons Why You Should Lift Weights

Perhaps you’re intimidated from lifting weights because you fear you’ll get too bulky, or you want to drop some pounds – not put on muscle. But you’re flat out wrong. While there is a big allegiance to “cardio” for weight loss and overall health, lifting weights not only helps your muscles stay strong, it can prevent disease, improve your mood, keep things from “sagging” if you will, and really help you lose weight.

Here’s 12 reasons why you should be lifting weights:

1. You will live longer…

Most forms of exercise can add years to your life, but with weights the benefits are much greater. This is because the more muscle mass that you retain as you age, the less likely you are to die prematurely, according to research conducted by UCLA in 2014. In a statement, UCLA’s Dr. Karlamangla said “The greater your muscle mass, the lower your risk of death. Thus, rather than worrying about weight or body mass index, we should be trying to maximize and maintain muscle mass.” And weight lifting is the best way to do that.

2. You’ll sleep better…

People who regularly report better sleep. A recent study in 2012 found that resistance training reduced the number of times participants woke up during the night, when compared to the control group that didn’t exercise.

3. You’ll see noticeable results…

Progression is measurable. Weight you thought you couldn’t lift a few weeks prior, now seems manageable. Seeing your body get stronger is a great motivator to stick with it.

4. You’ll protect your bones…

As we age, we lose bone density leading to osteoporosis or other bone diseases, which can then lead to bone fractures, hip replacements, you name it. But weight-bearing exercises increase bone density and thus reduces fracture risk. It can be the difference between getting up from a fall with just a bruise, or being rushed to a hospital for a hip replacement.

5. You’ll improve your balance…

Some of the benefits of weight lifting include better balance. Indeed, research suggests that various resistance routines can reduce an older person’s fall risk by 30%.

6. It can make you happier…

Yes, improved mental health. Weight lifting has been linked to a reduction in anxiety and depressive symptoms, and improved self-esteem and brainpower boost.

7. You’ll look better in your fitted clothes…

If the health benefits won’t convince you, maybe vanity will. Building muscle may help you lose fat more effectively than cardio. “If you are looking to lose fat, go with strength training. Watch your diet to reveal your shape, and strength train to improve that shape,” says trainer Nick Tumminello, author of Strength Training for Fat Loss. Also, see our recent blog on a Harvard Study of over 10,000 participants that came to the same conclusion.

8. You’ll burn more calories… yes, more… and more is better

This one’s simple – having more muscle on your frame helps your body burn up extra calories – even if you’re just sitting.

9. You’ll need about 30 minutes…

Lifting weights doesn’t have to take a chunk out of your day. In fact, more is not always better because you can risk over training. Adding a 30 to 60 minute weight lifting routine a few times a week should be enough for the average person.

10. You don’t even have to go to a gym…

You can lift weights at home, you can lift weights using your own body weight… In fact, many moves are safer if performed with just your body weight until you can get the hang of perfect form and those machines at your local gym often aren’t adjustable for the wide range of body types that use them.

11. You’ll run faster…

Or swim… or bike… any athletic endeavor you like, you’ll get faster at it. This is because you’ll cultivate stronger, more powerful muscles to use. And, weight lifting will also help you prevent injuries in sports by correcting muscle imbalances that could be affecting your form.

12. You’ll help your heart…

Cardio is not the only form of exercise that has cardiovascular benefits, despite the name. Weight lifting has been shown to lower blood pressure, in some cases as effective as medication. In fact, the American Heart Association recommends adults complete at least 2 strength-training sessions a week.

As personal trainers in St. Louis, we’ve preached this for years to clients, family and friends. Weight training is critical to maintaining a healthy weight and body composition. Remember, exercise is the best 401k Plan you could ever invest in!

To learn more about weight training in St. Louis or to start a weight-training program of your own, contact us here.

Read 4505 times Last modified on Saturday, 14 February 2015 00:46

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