Why You Should Be Lifting Weights?
Reasons You Should Be Lifting Weights
Whether you call it weightlifting, pumping iron, or bodybuilding – lifting weights both light and heavy has long been a great way to get in shape and stay in shape. Weightlifting or weight training has many health benefits for both men and women. There are weightlifting and weight-training routines appropriate for men, woman, even children of any age, any size, and any body type. You can build muscle mass, increase stamina, improve cardiac function, even stave off the symptoms of osteoporosis. You can accomplish all of that and more by adding a good weight training routine.
Mix in some cardio
To get the most health benefit out of lifting weights, you need to combine your weight training. You should be doing some kind of aerobic or cardio workout in addition to weight lifting. It is not healthy to just begin to lift weights without a proper warm up. Of course, before starting any workout routine, check with your doctor. Prior to starting your weight lifting workout, you need to “get the blood moving”. You want primed muscles for heavy lifting. Just before hitting the weights do a good five minutes on a bicycle, take a short jog, or jump rope. Do a few leg and arm stretches as well. The key to successful weight training involves what are called repetitions. In lifting it is not so important how much you lift, but how many times you can lift the weight. A proper weight lifting routine will be designed to work out all of the major muscle groups of the body, which include: The Shoulders, Neck and Back, Biceps, Triceps, Quadriceps Chest, Abs, Hamstrings, Calves, and of course the Gluteus.
Free weights to machines?
The next question on your mind is likely to be “should I use free weights or machines?” and “how much weight should I work out with?” You can use free weights or machines or maybe a little of both. If you are working out in a gym, of course they will have both and will likely be able to recommend a “circuit” of weight lifting exercises for you. If you intend to lift weights in the home, it all depends on your budget and physical space to determine of you want to buy a “Home Gym” type resistance trainer such as Bowflex – or a good set of free weights and barbells – or both. Weight machines are great for beginners because they have been designed to work a specific muscle or muscle group, and will insure that you are seated or standing in the right position to target that group when you lift. Free weights are the traditional barbells and dumbbells that have been around for centuries, and they work great. In fact some would argue that once you learn how to use them properly you get a better workout than machines because it is only the force of your muscles and your ability to balance the weight that keeps the weight and your muscles moving properly. There is no aid from the machine, so you are effectively using more muscle with free weights.
Better overall health
Lifting weights improves your strength and stamina. Lifting weights builds muscle and confidence, improves cardiovascular health and can actually help prevent other sports injuries. And lifting weights can help you lose extra pounds and keep them off – so what are you “weighting” for come on get pumping!
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Sources
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Mayo Clinic overview of strength training benefits for adults including muscle, bone, metabolism, and weight control
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 -
Harvard Health explanation of how resistance exercise boosts health, mobility, and metabolic function as we age
https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles -
American Council on Exercise definition of strength training and why it is important for overall fitness
https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/strength-training/ -
National Institutes of Health information on age-related muscle loss (sarcopenia) and how weight training slows it
https://www.nia.nih.gov/news/what-muscle-strength-loss-aging -
Cleveland Clinic discussion on weight lifting for better bone health, balance, and quality of life
https://health.clevelandclinic.org/benefits-of-strength-training/
FAQs
Q: Why should someone lift weights rather than just do cardio?
A: Weight lifting builds strength in muscles and bones, increases metabolism, improves balance and posture, and helps maintain functional ability as you age in ways cardio alone does not.
Q: Can lifting weights help with weight loss?
A: Yes. Resistance training increases muscle mass, which raises your resting metabolic rate so you burn more calories throughout the day, and it helps preserve muscle while losing fat.
Q: Is it safe for beginners to start lifting weights?
A: Yes. With proper form, a gradual progression, and appropriate guidance, beginners can safely lift weights and see improvements in strength and confidence.
Q: Do older adults benefit from weight training?
A: Absolutely. Strength training helps slow age-related muscle loss, supports bone health, reduces fall risk, and boosts energy and independence.
Q: How often should someone be lifting weights to see results?
A: Most people see benefits with 2 to 4 strength sessions per week, focusing on major muscle groups and allowing recovery between workouts.
Q: Do you have to lift heavy weights to get benefits from lifting weights?
A: No. You can gain strength and health benefits with moderate loads and higher repetitions as long as the muscles are challenged and you progress over time.
