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Playbooks
- Benefits of Indoor Cycling
- The Best Ab Exercises for a Strong Core
- Finding the Right Gym Shoes
- The Best Leggings for Every Activity
- Best Lower Back Stretches
- The Best Exercises for a Stronger Chest
- How to Choose the Best Running Shoes
- Finding the Right Trail Running Shoes
- Benefits of Functional Training
- Guide to Sports Bras
- 10 Gifts For Gym Goers
- Cardio Exercises for Beginners
- LISS Cardio: Everything you Need to Know
- How to Make Your Running Shoes Last Longer
- Mastering the Basics: Squatting 101
- Mastering the Deadlift
- 10 Gifts For Runners
- Stretches for Runners
- 10 Gifts For Football Players
- 10 Golf Gifts
- Benefits of Weightlifting
- The Ultimate Introduction to Padel
- What to Wear for Golf: The Complete Guide
- What to Wear for Yoga
- What to Wear for Hiking
- What to Wear to the Gym
- Benefits of Yoga
Why Lift Weights? Everything You Need to Know
Why Lift Weights? Everything You Need to Know
1. Makes your muscles stronger
No surprises here, but one of the key benefits of weight lifting is that it’ll make you stronger. Literally hundreds of studies confirm that any lifting regime will increase your overall strength. Want to maximise the effects? The evidence shows that lifting heavier loads, doing multiple sets and training three times per week was most effective.
This is thanks to a process called hypertrophy. It works like this:
When you lift weights, microscopic tears appear in the muscles you engage.
The body repairs the muscles with proteins.
Your body adapts to weight training by making muscles bigger and stronger.
1. Makes your muscles stronger
No surprises here, but one of the key benefits of weight lifting is that it’ll make you stronger. Literally hundreds of studies confirm that any lifting regime will increase your overall strength. Want to maximise the effects? The evidence shows that lifting heavier loads, doing multiple sets and training three times per week was most effective.
This is thanks to a process called hypertrophy. It works like this:
When you lift weights, microscopic tears appear in the muscles you engage.
The body repairs the muscles with proteins.
Your body adapts to weight training by making muscles bigger and stronger.
2. Makes your bones more dense
Lifting weights puts stress on your bones. Your body responds by making your bone tissue more dense. That has tons of benefits, but is especially valuable for people who are prone to bone issues.
For example, one study looked at the effects of weight lifting on post-menopausal women (when bone density can decline). It found three days of moderate resistance training per week improved bone mineral density. Another study concluded that resistance exercises are likely to play a role in preventing osteoporosis (bone weakening) in older people.
2. Makes your bones more dense
Lifting weights puts stress on your bones. Your body responds by making your bone tissue more dense. That has tons of benefits, but is especially valuable for people who are prone to bone issues.
For example, one study looked at the effects of weight lifting on post-menopausal women (when bone density can decline). It found three days of moderate resistance training per week improved bone mineral density. Another study concluded that resistance exercises are likely to play a role in preventing osteoporosis (bone weakening) in older people.
3. Reduces your injury risk
Having stronger muscles, joints and ligaments means your body is more resistant to outside shocks - and research shows that strength training may reduce the risk and severity of musculoskeletal injuries. Whether you run, play team sports, racket sports or anything else, doing regular weight lifting means you’ll be less likely to be forced to take time out.
3. Reduces your injury risk
Having stronger muscles, joints and ligaments means your body is more resistant to outside shocks - and research shows that strength training may reduce the risk and severity of musculoskeletal injuries. Whether you run, play team sports, racket sports or anything else, doing regular weight lifting means you’ll be less likely to be forced to take time out.
4. You’ll sleep better
After grinding hard with weights, your body’s going to be tired. And that means you’ll likely sleep better too. Lots of studies show that regular resistance training leads to improved sleep, offering better sleep quality than what you’d get without exercise.
4. You’ll sleep better
After grinding hard with weights, your body’s going to be tired. And that means you’ll likely sleep better too. Lots of studies show that regular resistance training leads to improved sleep, offering better sleep quality than what you’d get without exercise.
5. Gives your mental health a boost
One of the less talked-about benefits of weight lifting is that it can seriously improve your mood. Recent research shows that resistance training has an anti-depressive and anti-anxiety effect. The scientists behind the study suggest that weight training can change brain structures, and that it could even offer an alternative to some kinds of traditional mental health treatments.
Other studies have also concluded that weight training can boost self esteem and self confidence.
5. Gives your mental health a boost
One of the less talked-about benefits of weight lifting is that it can seriously improve your mood. Recent research shows that resistance training has an anti-depressive and anti-anxiety effect. The scientists behind the study suggest that weight training can change brain structures, and that it could even offer an alternative to some kinds of traditional mental health treatments.
Other studies have also concluded that weight training can boost self esteem and self confidence.
6. Boosted metabolism and energy
Building muscle through weightlifting boosts metabolism since muscle tissue requires more energy to maintain, even at rest. This improved muscle mass also enhances your body's ability to convert food into energy, leading to increased daily stamina and vitality.
Additionally, after intense weightlifting, your body undergoes Excess Post-Exercise Oxygen Consumption (EPOC). During this "afterburn effect," your body continues to burn energy for hours as it repairs muscles and replenishes energy stores, leaving you feeling more energised and alert throughout the day.
6. Boosted metabolism and energy
Building muscle through weightlifting boosts metabolism since muscle tissue requires more energy to maintain, even at rest. This improved muscle mass also enhances your body's ability to convert food into energy, leading to increased daily stamina and vitality.
Additionally, after intense weightlifting, your body undergoes Excess Post-Exercise Oxygen Consumption (EPOC). During this "afterburn effect," your body continues to burn energy for hours as it repairs muscles and replenishes energy stores, leaving you feeling more energised and alert throughout the day.
7. You’re likely to live longer
This is surely the biggest benefit of weight lifting. Numerous studies have looked into longevity and health outcomes for people who lift weights. On practically every measure, people who lift are healthier and live longer than people who don’t. Lifting weights is associated with:
Lower type 2 diabetes levels.
Improved heart health.
Lower blood pressure.
Lower cancer risk.
Overall, people who lift weights have between 9% and 22% lower risk of death.
7. You’re likely to live longer
This is surely the biggest benefit of weight lifting. Numerous studies have looked into longevity and health outcomes for people who lift weights. On practically every measure, people who lift are healthier and live longer than people who don’t. Lifting weights is associated with:
Lower type 2 diabetes levels.
Improved heart health.
Lower blood pressure.
Lower cancer risk.
Overall, people who lift weights have between 9% and 22% lower risk of death.
