You go to the gym every morning but you’ve never had the courage to try weightlifting. You’re not sure where to start and whether it has the same benefits as cardio or aerobic exercise.
So let’s investigate: does lifting weights every day have the same effect? Here are 7 reasons it does.
What Is Resistance Training?
First, weightlifting or strength training falls under resistance training. It involves an activity that requires muscular actions of the body to overcome an opposing force. Weight lifting involves barbells, dumbbells, fixed weight machines, rubber tubing, body weight, and medicine balls.
The Benefits of Lifting Weights Every Day
To answer your question “is weightlifting healthy?”, consider these advantages.
1. It Keeps Your Bones Strong and Healthy
Your bones need to stay challenged especially after 30 when you lose bone density in small increments.
One of the top reasons to lift weights is to train your bones. For example, when you use a barbell to curl, your muscles tug on your arm’s bones.
The cells within your bones react by producing new bone cells, therefore, increasing your bone density. But you must commit and do this regularly so you maintain and build bone mass.
2. Improves Strength and Endurance
One of the true weightlifting facts is you’ll build muscle endurance and increase your strength.
Add squats, deadlights, and rows to your heavyweights and you’ll build strength in no time. In everyday life, you’ll notice it’s easier to haul groceries and open heavy doors.
If your legs are stronger, your time on a treadmill or on a hike will increase. Even seasoned runners who lift weights notice improvements in their running efficiency. This is because they can run at the same speed while using less leg strength.
But don’t get it twisted, weight lifting works your core so you’ll also be able to support your body’s weight and beef up your arms and legs.
3. Prevents Disease
According to a study, weightlifting for less than an hour a week reduces your risk for a heart attack or stroke by 40 to 70%.
Exercise, from weightlifting to cardio, can also reduce the risk of cardiovascular diseases, Type 2 diabetes, and cancer.
4. Burn More Calories Than Cardio
A study published in The Journal of Strength and Conditioning Research, women who had lifted burned an average of 100 more calories during the 24 hours since their last session.
And when you increase the weights, you burn twice as many calories during the two hours after the workout compared to a lighter weight.
This is because your muscle mass determines your resting metabolic rate. Meaning the more muscle you have, the more energy your body expends from sitting at the computer to brushing your teeth.
5. Improves Posture, Sleep, Mood, and Energy Levels
Before you Google “is lifting weights good for you?” know weight training comes with other benefits. You can improve your posture as long as you have a neutral spine when weightlifting.
Do this by contracting your abdominal muscles, lift the chest and pull the muscles between your shoulder blades down and in. Weightlifting trains your core muscles and will support your spine, resulting in great posture.
Weightlifting improves your sleep too. Researchers found weightlifting in the morning helped subjects fall asleep 45 minutes quicker. And they found weightlifting in the evening improved their quality of sleep.
Another bonus is increasing your flexibility. The research compared stretches against strength-training workouts and found that a full-range of weightlifting improves flexibility as regular stretches do.
Note that “full-range” is important so if you’re struggling, swap out your regular weight with a lighter dumbbell and work up to it.
And, like various forms of exercise, strength training elevates your level of endorphins which lift energy levels and improves your mood.
6. Regulates Insulin, Lowers Inflammation and Improves Cardiovascular Health
“Why lift weights?” You ask.
Weightlifting fights off inflammation which is tied to many diseases like Type 2 Diabetes. Studies show regular resistance training sessions, around twice a week, result in drops in inflammation in overweight women.
Another plus is that weight lifting improves cardiovascular health. A study found people who performed 45 minutes of resistance exercised lowered their blood pressure by 20%. That reaps the same benefits as taking blood pressure pills!
7. Prevent Injury and Improves Balance
Ever wake up with achy hips and sore knees the day after a run?
You can eradicate this with weightlifting as it strengthens the muscles surrounding and supporting your joints. Doing so will prevent injury, like muscle inflammation, as you’ll maintain good form.
So in your next weight training session, grab your weightlifting gear and squat low to ensure your knee no longer flares up after your morning run.
Weight training also improves your balance which is crucial for elderly people. As our muscles deteriorate during old age, weight training helps to re-strengthen our legs and provide better balance.
50% of elderly who suffer hip fractures from the fall don’t live past two years following the incident. But if they had improved balance, they’d be better prepared to regain balance.
And That’s Why Lifting Weights Every Day Is Beneficial!
Lifting weights every day has many advantages. Not only does it produce endorphins to boost energy levels, but studies also show it improves your flexibility, bone density, muscle strength, and can prevent injury.
Whether you use weightlifting alongside other forms of aerobic exercise, weightlifting adds variety to your regular workouts. There are so many ways to set up your resistance training and will give your body a completely different challenge to cardio training. Happy lifting!
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