Weightlifting can build muscle and improve your sleep, posture, and metabolism along with so many other benefits. Read on to learn the top 5 benefits of strength training.
Improves Bone Density and Muscle Mass
We start to lose between 3 to 5 percent of lean muscle mass per year around the age of thirty. Studies show that weightlifting can be the perfect solution to combat this loss. According to a study published in the Journal and Bone Mineral Research, resistance training or weightlifting for 30 minutes twice a week can improve bone density and structure. It can also help preserve or increase muscle mass, power and strength.
While aerobic exercise such as cycling, walking and running are great for your health, strength training is more efficient for weight loss. Weightlifting helps increase your resting metabolism (the rate your resting body burns calories through the day) and turns your body into a fat-burning machine. In other words, the more muscle mass you gain, the more calories and fat you are burning throughout the day even when you aren’t exercising.
Improves Cardiovascular Health and Wards Off Diseases
Weightlifting has been proven to improve heart health and help manage chronic diseases. Studies have shown that strength training can be just as effective as medication in decreasing arthritis pain. Recently, Iowa State University conducted a study that concluded an hour of weightlifting a week could reduce your risk of suffering from a heart attack or stroke by 40 to 70 percent. While weight training can be intimidating, if you are struggling with a chronic disease, it may be just the thing you need to improve your symptoms.
Improves Energy Levels
You wouldn’t think that lifting heavy weights would give you more energy, but studies show that just a few hours of lifting weights a week can increase your daily energy levels by 20%. This is because high-intensity resistance training delivers nutrients and oxygen to your tissues and helps your cardiovascular system work efficiently. With increased efficiency in your heart and lungs, you’ll have more energy for all the day has to offer.
Improves Overall Quality of Life
Weightlifting can improve your quality of life, plain and simple. Not only does it improve your mental health and mood, but it also increases the amount of sleep you’ll get. Exercise decreases depression and anxiety symptoms by releasing feel-good endorphins and building confidence. Endorphins lift energy levels and can improve your mood. Resistance training is also a natural remedy for helping you fall asleep faster and stay asleep longer. So maybe a weightlifting session is precisely what the doctor ordered!