Many people who seldom work out or are new to the fitness community believe that weight training is only for seasoned athletes. Truly enough, when you think about weight lifting, bodybuilders with muscular bodies and chiseled arms are the first ones that come to mind. However, scientists and experts say that weight resistance training offers a lot more than having a nice set of lean and toned muscles. There are many health benefits of weight training as well. This article will discuss all you need to know about weight training and the importance of incorporating this exercise into your fitness regimen.
What Is Weight Training?
Weight training, also known as either resistance training or strength training, is an exercise technique that involves applying resistance to muscular contractions to increase the size, anaerobic endurance, and strength of skeletal muscles.
According to experts, weight training follows a principle that when a resistance force applies to the body, the muscles will try to withstand it. When done regularly, it encourages the muscles to develop and become stronger.
What Are the Benefits of Weight Training?
Weight lifting isn’t just about bulking up and gaining muscle mass. Improved posture, healthier sleep, stronger bone density, weight loss, increased metabolism, reduced inflammation, and prevention of chronic diseases are just a few of the health benefits of weight training has to offer.
Here are some of the many reasons why strength exercise is so beneficial to your fitness.
It sharpens bone strength and health
Our bones, like our brains, need to stay challenged to remain sharp. As we reach the age of thirty years, our bone density starts to deteriorate. Because our body strives for the survival, adapting to external forces is necessary for it to thrive.
During resistance training, each routine places a certain amount of pressure on our bone structure. Our muscles and bones will begin to work so they can successfully withstand these forces. As a result, it challenges our body to overcome the resistance, keeping it more robust and powerful.
According to a scientific study, eighty percent of osteoporosis cases in women happen due to bone deterioration. While weight training is suitable for all, experts aim to encourage more women to join.
It helps to keep illness at bay
Cardiovascular disorders, Type II diabetes, and all the classic chronic illnesses, including cancer, are less likely to occur as people engage in some exercise, from weight lifting to cardio routines. Some researchers say that cardio exercises are healthy for your heart, waistline, brain, and mental health. That holds as well for weight lifting.
Aerobic fitness is known to have a strong tie and deep connection in a person’s inner strength. Therefore, the healthier you are, the more resistant you can be to illnesses and other risks for mortality.
It increases metabolism, leading to weight loss
With Weight training, you can alter your metabolism and gain more muscle bodyweight, which is an essential condition for burning calories. In comparison to fat, active tissue allows you to burn more energy even at rest.
Consider your body temperature when exercising. During aerobic activity, your movements heat the body for thirty to forty minutes as you exercise. Whereas during resistance training, your body temperature might not rise as high as cardio but burns fat much longer.
It improves your posture, sleep quality, mood, and energy
Aside from the aesthetic, strength, and physiological advantages, weight training affects how we feel and think. According to several pieces of research, lifting weights has been shown to increase a person’s sleep efficiency.
A good night’s sleep can come a long way, as it helps improve your mood and energy the following day. Moreover, having enough energy can influence your body to maintain its posture, which is relatively helpful, especially for women.
It develops balance and reduces the risk of falls
Maintaining balance is crucial for seasoned individuals who are dealing with frailty and losing their independence. As we age, our muscle mass deteriorates. It increases our risk of falls which can lead to severe complications.
An improved balance is an essential factor that allows us to perform daily tasks with ease. With resistance exercises, we can be well-equipped to regain equilibrium and leg strength. It enables us to maintain our functional dependence, which allows us to lift heavy groceries on a flight of stairs or carry things to move.
How Do I Perform Weight Training?
Athletes perform weight training consistently and repeatedly, which is often why they can build up and tone their muscles. However, incorporating simple strength training exercises can make for a well-rounded fitness program for an average person.
According to Australia’s physical activity and sedentary behavior recommendations, adults should engage in muscle-strengthening exercises at least twice a week. These include power training to enhance joint function, bone density, muscle, ligament, tendon strength, and cardiovascular activities to boost lung and heart health, balance, coordination, and flexibility.
What Are the Principles of Weight Training?
Depending on your fitness level, you can personalize your resistance training program. There are different variables that you can modify to accommodate your current progress. If you want to maintain your strength gains and muscle mass, it is advisable to consider the following:
Routine
A total wellness routine includes various workout styles, such as physical training, flexibility training, strength training, and balancing workouts. For better results, experts recommend switching between these exercises every six to eight weeks.
Weight
During a strength training workout, you can consider using different weights or other forms of resistance for various training exercises. For example, you can select either a three-kilogram hand weight or fixed weight, body weight, or rubber bands in every repetition.
Exercise
There are several movements designed to help strengthen a particular muscle or group of muscles. Depending on your goals, you can choose between a variety of strength or resistance exercises, such as lifting weights, resistance bands, and many more.
Repetition
Repetitions or reps refers to the frequency of a particular set of exercise. In weight training, considering the number of repetitions in your routine is necessary to influence your goals.
Rest
In between sets, rest is necessary. Resting or recovery periods are essential to determine the intensity of your exercises.
Progressive Overload Principle
If you want to maximize your benefits, you should continue your strength training activities to an extent where you find it challenging to finish another repetition. The goal is to test your prowess in maintaining your techniques by using acceptable weight or resistant power.
How Do I Get Started?
Are you interested in weight training? It only takes a few steps to get started. First, a pre-exercise screening is necessary to help detect if you have a medical condition that may increase your chances of developing a health issue. It acts as a safety precaution that can determine if it is possible to get benefits that will outweigh the risks.
Afterward, you can start with a beginner’s strength training program. It is important to incorporate exercises that target the major muscle groups of the body. Performing eight to ten workouts twice or thrice a week can be a great start.
If you want to maximize the benefits of weight training, gradually increase the strength of your workouts based on your experience and fitness objectives. As you become comfortable with your transition, it is necessary to aim for more challenges. By doing so, you can push further from a plateau, increase your capacity, and enjoy a healthy lifestyle to its maximum level.
References:
https://www.shape.com/fitness/workouts/strength-training-posture-exercises
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116
https://www.verywellfit.com/beginners-guide-to-sets-repetitions-and-rest-intervals-3498619
