Want to have more energy and strength? Looking to shed fat and build lean muscle? If so, it’s time to make some changes to your training! Forget about endless cardio sessions and go heavy in the gym. Lifting weights is the best way to shape your body, gain strength, and lose stubborn fat. This training method helps build strong bones, keeps your heart healthy, and relieves stress. Its benefits go beyond a fit body.
So, are you ready to take your workouts to a whole level? Here are the surprising benefits of strength training:
Improve Your Body Composition
Muscles make up over 40 percent of your total body mass. They play a key role in movement, athletic performance, and metabolism. Compared to fat tissue, they take up less space and weigh more. Strength training helps build muscle and burns fat, leading to an improved body composition. By lifting weights, you’ll optimize your muscle-to-fat ratio and achieve a balanced physique. Even if your weight stays the same, you’ll look lean and shredded.
Speed Up Your Metabolism
Weight training promotes muscle growth. Muscles require more energy to sustain themselves compared to adipose tissue. The more muscle you have, the more calories you burn throughout the day. Lifting weights at least three times a week will raise your metabolism, causing your body to use energy more efficiently.
Ward Off Depression
A growing body of research indicates that lifting weights helps prevent depression. Recent studies have found that 10 weeks of strength training reduced clinical depression symptoms to a greater degree than psychotherapy.
When you lift weights, your brain releases endorphins, the feel-good hormones. These chemicals lift your mood and make you happy. Strength training also relieves stress and boosts your confidence, which further reduces depression risk. Additionally, most people enjoy a feeling of accomplishment after finishing their workouts.
Get Rid of Back Pain
According to health experts, strength training relieves back pain and improves posture. It also helps prevent spinal disorders, which are a primary reason for disability. Lifting weights builds lumbar strength and improves your ability to perform daily activities, which leads to decreased low back pain.
Improved Blood Glucose Control
High blood glucose levels are a major risk factor for diabetes, obesity, heart disease, metabolic syndrome, and insulin resistance. Controlling your blood sugar levels can reduce heart disease risk by as much as 42 percent. Research shows that weight training may help improve glucose control and prevent chronic diseases. Heavy lifting depletes muscle and liver glycogen stores, making room for more glycogen to be stored.
More than 42 percent of women and 27 percent of men experience osteoporotic fractures after age 50. Each year, osteoporosis is responsible for over 8.9 fractures worldwide. About 75 million people in the U.S., Europe, and Japan are struggling with this condition.
Weight training could be the simplest, most effective way to prevent osteoporosis. A regular workout routine can strengthen your bones and joints, improve bone mineral density, and decrease injury risk. Lifting weights also builds bone mass, eases arthritis pain, and relieves joint stiffness, leading to increased range of motion.