Strength training, also known as resistance training or weightlifting, offers significant benefits beyond building muscle mass. This type of exercise involves working against resistance to enhance muscle strength and endurance.
Whether you are a seasoned athlete or just starting your fitness journey, weightlifting provides numerous advantages that extend across various areas of life. Below, we’ll explore ten science-backed reasons why everyone should lift weights, from improving physical health to boosting mental well-being.
1. Increases Muscle Mass and Strength
Lifting weights promotes hypertrophy, which is the increase in muscle size due to the growth of muscle cells. This is crucial for everyone, especially as muscle mass naturally declines with age. Sarcopenia, the age-related loss of muscle, starts to impact people in their 30s, and resistance training is one of the most effective ways to combat it (Volpi et al., 2004). By lifting weights, you maintain and even increase your muscle mass, which supports everyday functional movements and protects against injuries.
Scientific Evidence: A study conducted by American College of Sports Medicine (ACSM) recommends weightlifting as a key intervention for increasing muscle mass and strength, especially in older adults (ACSM, 2009).
2. Boosts Metabolism and Aids in Fat Loss
One of the greatest misconceptions about fat loss is that cardio is the only way to shed extra weight. Weightlifting is actually an efficient way to boost your metabolism, which helps burn fat even when you’re not exercising. The reason lies in the fact that muscle tissue burns more calories than fat tissue, even at rest. Research shows that regular resistance training can increase resting metabolic rate, which is the number of calories your body burns at rest (Hackney et al., 2018).
Scientific Evidence: Studies indicate that people who engage in resistance training experience greater fat loss while preserving lean muscle mass compared to those who only do aerobic exercise (Schmitz et al., 2003).
3. Improves Bone Density
Lifting weights isn’t just beneficial for your muscles – it’s also crucial for your bones. Resistance training places stress on the bones, stimulating the growth of bone-forming cells. This leads to stronger bones, helping to reduce the risk of osteoporosis, particularly in women post-menopause (Kemmler et al., 2016). Maintaining strong bones through weightlifting can reduce the likelihood of fractures and improve overall mobility and independence later in life.
Scientific Evidence: A systematic review published in the Journal of Bone and Mineral Research highlighted that resistance training leads to significant improvements in bone density, especially in postmenopausal women (Howe et al., 2011).
4. Enhances Cardiovascular Health
Although weightlifting is traditionally associated with muscle-building rather than cardiovascular health, it offers significant benefits for heart function. Research has shown that engaging in regular resistance training can reduce blood pressure, lower bad cholesterol (LDL), and increase good cholesterol (HDL), which can help to protect against cardiovascular diseases such as heart attacks and strokes (Cornelissen et al., 2013).
Scientific Evidence: A study published in the Journal of Strength and Conditioning Research found that people who lift weights regularly have a 40-70% lower risk of developing cardiovascular conditions (Cornelissen et al., 2011).
5. Improves Insulin Sensitivity and Blood Sugar Control
Weightlifting can play an important role in regulating blood sugar levels, making it beneficial for people with or at risk of type 2 diabetes. Muscle tissue uses glucose for energy, and more muscle mass allows your body to store and process more glucose, thus improving insulin sensitivity. Improved insulin sensitivity means your cells are better able to use glucose in the bloodstream, lowering the risk of blood sugar spikes and type 2 diabetes (Cuff et al., 2003).
Scientific Evidence: A 2010 study in the Journal of Clinical Endocrinology & Metabolism demonstrated that resistance training significantly improves insulin sensitivity and glucose metabolism in people with type 2 diabetes (Holten et al., 2004).
6. Reduces the Risk of Injury
Lifting weights not only strengthens your muscles but also fortifies your tendons, ligaments, and joints. Stronger muscles and connective tissues help to stabilise your joints, making you less prone to injury during physical activities and even daily tasks. Research shows that resistance training improves joint flexibility and enhances balance, both of which are essential for preventing injuries, particularly as you age (Strasser et al., 2018).
Scientific Evidence: A study published in Sports Medicine revealed that regular resistance training significantly reduces the risk of injuries, particularly for older adults and athletes (Strasser & Schobersberger, 2018).
7. Boosts Mental Health and Reduces Symptoms of Depression
The mental health benefits of weightlifting are just as profound as the physical ones. Engaging in regular strength training can reduce symptoms of anxiety, depression, and even chronic stress. Studies show that resistance training enhances the release of endorphins, the body’s natural mood enhancers, and can improve self-esteem by promoting physical changes and achieving fitness goals (Gordon et al., 2018).
Scientific Evidence: Research published in JAMA Psychiatry found that resistance training significantly reduces depressive symptoms in adults, making it an effective alternative or complement to conventional treatments (Gordon et al., 2018).
8. Improves Cognitive Function
Lifting weights can have a positive impact on brain health. Several studies have found that strength training improves cognitive functions such as memory, attention, and problem-solving. This is thought to be due to increased blood flow to the brain and the release of neurotrophic factors that promote brain cell health (Liu-Ambrose et al., 2010). Resistance training is particularly beneficial for older adults, helping to reduce the risk of cognitive decline and neurodegenerative diseases like Alzheimer’s.
Scientific Evidence: A study in the Archives of Internal Medicine found that seniors who engaged in weightlifting twice a week showed significant improvements in executive cognitive functions compared to those who did not (Liu-Ambrose et al., 2010).
9. Supports Better Sleep
Regular weightlifting can improve sleep quality by helping you fall asleep faster and enjoy deeper, more restorative sleep. Physical activity, particularly resistance training, has been shown to increase the production of sleep-promoting hormones like melatonin. Furthermore, lifting weights helps regulate your body’s circadian rhythms, which control your sleep-wake cycles (Baron et al., 2013).
Source: Photo courtesy of CrossFit Inc.Scientific Evidence: A study published in the Journal of Strength and Conditioning Research found that people who engaged in resistance training experienced significantly better sleep patterns compared to those who did not (Baron et al., 2013).
10. Promotes Longevity
Weightlifting could be a key factor in living a longer, healthier life. Studies have shown that people who maintain muscle mass through resistance training have a lower risk of mortality. Muscle mass and strength are strong predictors of longevity, as they are linked to better metabolic health, lower risk of chronic diseases, and improved functional independence (Ruiz et al., 2008).
Scientific Evidence: Research published in the British Medical Journal found that people with higher muscle mass and strength have a lower risk of all-cause mortality, making resistance training a powerful tool for promoting longevity (Ruiz et al., 2008).
Key Takeaways
Bibliography
American College of Sports Medicine (2009) ACSM’s guidelines for exercise testing and prescription. 8th edn. Lippincott Williams & Wilkins.
Baron, K.G., Reid, K.J., Horn, L.V., Zee, P.C. (2013) ‘Exercise associated with improved sleep and weight loss in overweight and obese adults.’ Journal of Strength and Conditioning Research, 27(3), pp. 863-871.
Cornelissen, V.A., Fagard, R.H. (2013) ‘Effects of resistance training on measures of body composition and cardiovascular risk factors in overweight/obese adults: A meta-analysis.’ Journal of Strength and Conditioning Research, 27(3), pp. 687-705.
Cuff, D.J., Meneilly, G.S., Martin, A., Ignaszewski, A., Tildesley, H.D., Frohlich, J.J. (2003) ‘Effective exercise modality to reduce insulin resistance in women with type 2 diabetes.’ Diabetes Care, 26(11), pp. 2977-2982.
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