The health benefits you can derive from lifting weights

Strengthening muscles and toning the body aren’t the only advantages of weight lifting. Strength training is a terrific approach to enhance your overall fitness by burning fat and strengthening your bones, as well as preventing injury and making your heart healthier.

Here’s all you need to know about the health advantages of weightlifting and why you shouldincorporate it into your workout safely.

This article explains the health benefits you can get by lifting weights.

1. Lifting weights can improve heart health

Weight lifting offers considerable cardiovascular benefits that can improve your long-term health, even if you don’t associate it with that.

Women who lift weights, for example, had a 17 percent lower risk of cardiovascular disease than women who don’t exercise weights, according to a 2017 study published in Medicine and Science in Sports and Exercise.

And the findings aren’t only for women. Lifting weights for as little as an hour a week can reduce the risk of a heart attack or stroke by 40% to 70%, according to a 2018 study published in Medicine and Science in Sports and Exercise.

2. Lifting weights is the best way to build muscle

According to Jonathan Mike, a strength and conditioning coach and professor of exercise science and sports performance at Grand Canyon University in Arizona, weight lifting enhances hypertrophy, or muscle cell growth.

This works because weight lifting increases testosterone and growth hormone production in the body. Lifting weights causes your body to generate these hormones, which encourage tissue growth and allow your muscles to grow bigger and stronger.

Even if you don’t want to look chiseled, it’s necessary to build muscle. According to Michelle Gray, director of the University of Arkansas’ Exercise Science Research Center, lifting weights helps the body create and retain muscular mass in later life.

3. Lifting weights effectively burns body fat

Lifting weights strengthens your muscles while simultaneously increasing your body’s fat-burning efficiency. The rationale is straightforward: muscle burns more calories than fat tissue. As you gain lean body mass through weight lifting, you’ll naturally enhance your metabolism in addition to burning more calories while at rest.

For example, a study published in the journal Obesity in 2017 indicated that combining a low-calorie diet with weight training resulted in higher fat reduction than combining a low-calorie diet with walking. In addition, those who conducted strength training lost fat while maintaining muscle mass.

“Decreased body fat decreases the overall risk of cardiovascular diseases, cancers, obesity-related health risk, and much more,” says Mike. “Having a higher ratio of lean body mass versus body fat will always serve the individual to more positive health changes every time.”

4. Lifting weights strengthens your bones and joints

Lifting weights does more than just make your muscles stronger. It also aids in the maintenance of bone and joint health. To combat the natural weakening of bones that occurs as we age, it is critical to have strong bones and joints.

Osteoporosis, a disorder in which bones become so fragile that even modest stresses can result in fractured bones or fractures, can develop if bones become too weak. Strength training focuses on bones in the hips, spine, and wrists, which are the most vulnerable to fractures.

Full-body strength training, for example, was found to be an excellent strategy for premenopausal women to maintain bone mineral density, or bone strength, in a 2013 study published in the Journal of Sports Science and Physical Fitness.

Moreover, a 2018 study published in Endocrinology and Metabolism concluded that resistance exercises, including weight lifting moves, “may be the most optimal strategy to improve the muscle and bone mass in postmenopausal women, middle-aged men, or even the older population.”

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