Updated: Sep 18
There are plenty of ways to get in shape and stay healthy – going for walks, running, weight training, and more. But what do you do if you want to get stronger? Should you lift weights or not? The answer is yes! But with so many different strength training benefits out there, it can be hard to know where to start with your new routine. Fortunately, this article will give you seven surprising strength training benefits that will make you rethink your workout routine.
1) Add muscle mass
A strength-training program will improve your cardiovascular health, help you lose weight and build lean muscle mass.
Plus, strength training is easier on the joints than aerobic exercises like running and it does not put excessive stress on them like weight-bearing exercise can.
When lifting weights or participating in any other strength-training exercise, there are three rules of safety that must be followed to prevent injury: use a qualified personal trainer or coach, work out with a spotter and don't lift anything heavier than your own body weight.
The goal of strength training is to increase the power, speed and stamina of your muscles for everyday activities. If you're trying to burn fat, tone up or gain muscle mass then make sure that a variety of cardio and weight-lifting exercises are included in your workout routine.
Cardio provides an afterburn effect that burns calories for hours after your workout is finished, while strength training builds and tones muscles.
It's also important to mix heavy weight workouts with lighter workouts so as not to overstress the body by performing too many repetitions at once.
Another important factor is choosing equipment properly so as not to cause injury. Too much weight can lead to strains or tears if performed incorrectly and improper footwear such as flip flops may lead to slip and falls if walking on wet surfaces outside.
Remember these tips when starting a new regimen!
Weight-training sessions should last from 10 to 30 minutes (including warm-up and cool down) depending on intensity level, muscle groups trained and experience level.
Aim for two or three sessions per week - resting at least one day between each session.
To get maximum benefits from your workout program, don't forget about strength training in addition to working out for general fitness purposes.
2) Boost your mood
Strength training is not just for appearance. In addition to the aesthetic and physical benefits, strength training is also one of the most beneficial and simple ways to boost your mood.
Muscle stimulates happy hormones like serotonin which is your feel-good hormone. Lifting weights can help reduce chronic stress, elevate your mood, lower blood pressure, burn calories and help you sleep better at night.
Lifting weights may also help you sleep better at night, decrease feelings of anxiety and boost your mood, thanks to production of happy hormones like serotonin.
Strength training is a great activity for people who are depressed or have anxiety issues because it helps you produce more serotonin which is what makes us feel good and improves our mood.
It also helps relieve chronic stress, which can contribute to depression and other mental health issues.
Lifting weights regularly can also burn a significant number of calories which can help you lose weight if that’s an issue for you.
3) Increase bone density
The medical community agrees that the best way to increase bone density is through high-intensity weight training.
The importance of strength training can't be overlooked, as it has so many benefits to your health including increased bone density.
It is important to keep three things in mind when working out with weights
1) do not get injured;
2) do not try and lift more than you can handle;
3) ensure correct form before lifting weight or moving up in weight.
Increasing bone density helps prevent osteoporosis and strengthens joints. It may take a little time, but this will make a difference for both your body's longevity and its appearance as well.
According to scientists at Syracuse University, one study found that women who lifted weights on a regular basis had greater muscle mass and higher bone mineral density (BMD), which protects against osteoporosis.
And with 3-4 sets of 12 repetitions at around 80% of their maximum strength, you'll start seeing results after only four weeks!
4) Improve your posture
Frequent workouts can make you more conscious of your posture and naturally keep you upright. The more time you spend on your feet during the day, the more natural it becomes to stand up straight.
In addition, your back muscles are strengthened by lifting weights which makes them better able to hold your spine in a neutral position.
Finally, working out can reduce back pain as well as neck pain by improving flexibility and range of motion in these areas.
One study even found that weight training is just as effective at preventing low-back pain as aerobic exercise!
Stronger backs can be good for all sorts of reasons, so there's no reason not to get started today!
5) Strengthen your core
Strengthening your core is an important step when it comes to living a healthy lifestyle. This can be done by doing different exercises such as Pilates or even using a ball.
The main point is to strengthen your core so that you can have good posture which will help with other daily tasks. It also helps you burn more calories and improves balance and coordination.
In order to do this, you should spend 20 minutes each day practicing the following exercises: push-ups, squats, and crunches.
After starting these workouts for just two weeks, your body will start noticing the changes in strength training benefits. One of the most common concerns with weight lifting safety is whether or not there are enough reps.
However, this isn't something you need to worry about because there are no set guidelines on how many reps someone needs.
For example, if someone wants to work on their upper body they may want to do 12 reps while another person might only want six.
6) Lose fat
One of the most surprising strength training benefits is how beneficial strength exercises are for burning calories.
Muscles need to work hard to do tasks and fat needs energy to burn; therefore, with increased muscle and less fat on the body, it becomes easier to lose fat through strengthening exercises like resistance training or body-weight movements.
In fact, one study found that subjects who did 45 minutes of strength working out every day burned 300 more calories per day than those who didn’t exercise at all!
In this case, weight lifting not only builds muscle but also helps people to lose fat.
7) Become more flexible
One of the most important benefits of strength training is increased flexibility.
One study in the Journal of Medicine and Science in Sports and Exercise showed that 6 weeks of progressive weight training significantly improved lower body, upper body, and trunk flexibility for young adults without any previous training experience.
When combined with your workout routine, these exercises will help you become more flexible, giving you an edge over competitors and preparing you for life's unexpected moments.
Weight training is one of the safest sports around because it requires very little technical skill to get started.
It's important to make sure that you are taking proper safety precautions when lifting weights because improper form can lead to injury.
Here are some rules of weightlifting safety:
• Always start with a lighter weight until you get the hang of things
• Stretch before each set and after each workout
• Keep good posture throughout your workout to avoid injuries such as back pain or an uneven gait
• Avoid twisting while holding weights or doing crunches; these movements put extra strain on your spine and neck muscles
• Stop immediately if you feel lightheaded or dizzy
Safety first! There are so many other health benefits to be had from getting into shape through exercise.
If you're ready to take on the challenge of starting a weight training routine, here are some helpful tips
• Choose two exercises to focus on, one for upper body and one for lower body (or choose one for upper body and then cardio)
• Do 15-20 reps per set using correct form; try 3 sets per day
• Try supersets where you do two different exercises in succession without resting in between sets
• Add weight plates onto the machine or bench to increase intensity
Rules of Strength Training
Rule #1: Safety first! Make sure you're using proper form when lifting heavy weights or doing any strenuous exercises. Proper form means not rounding your back while lifting or carrying heavy objects and avoiding excess twisting or bending movements that might strain your back muscles or put too much pressure on your spine.
Rule #2: Wear proper footwear and clothing that provides support without restricting movement. Avoid wearing anything restrictive such as tight-fitting clothes or high heels.
Don't forget to stretch after every workout to relieve tightness and prevent injury. Stretching will also increase blood flow, improve joint mobility, reduce stress levels, and boost muscle recovery.
Rule #3: Always take breaks between sets of exercises to give your body time to recover before moving onto the next set of repetitions. It's important not only for safety but also for muscle development (think about it this way: if you do 50 pushups consecutively with no break in between each set of repetitions then eventually your arms will fatigue). Take short 5-minute breaks between sets if possible or longer 15-minute breaks if necessary until you find what works best for you.
Types of Strength Training
Strength training is a great way to maintain your physical health as well as preventing age-related muscle loss.
There are several types of strength training exercises including body weight exercise, using free weights or resistance bands, and some other types of fitness tools.
Different weight training exercises focus on different muscles so you should do a variety of strength training exercises for the best possible benefits.
Avoid Overdoing It
Working out is often a good thing. But what is too much when it comes to strength training?
And how do you know the difference between positive and negative effects of strength training?
With all of the health benefits that come with weight lifting, it's easy to overdo it.
We encourage you to read on for tips on weightlifting safety so that you can get the most out of your workouts and avoid injury!
What are safety concerns when lifting weights?
There are many benefits to strength training, but there are also rules to safety.
-Use caution when setting up weight sets by keeping them well away from anything that may get pulled over on to the person doing the exercise. Be aware of any cords or dangling pieces of furniture in close proximity to the workout area.
-Put a mat down if it is being used as an extension for a workout area. If this isn't possible, make sure you take precautionary measures against rug burns, blisters and scrapes. And always remember to wear socks while exercising on any surface that may be abrasive on the skin such as hardwood or laminate floors. -Lifting weights can reduce the risk of chronic diseases, increase bone density, boost metabolism and build muscle.
-A study done by researchers at Stanford University found that two groups (high-intensity aerobic workouts versus high-intensity resistance workouts) were equally effective at reducing blood pressure in prehypertensive adults with obesity; other studies have shown better outcomes for cardiac function with cardio than resistance training.
-There's no need to fear barbells-- they're more stable than dumbbells because they don't roll off your body like a dumbbell would do if you accidentally let go of one during use-- but heavy kettle bells require a spotter because they can swing out from under your hands without warning.