3 Simple Benefits of Lifting Weights
Feb 2, 2023 mindpumpI could go on and on explaining why strength training is good for you, but there are three, straight-forward benefits to lifting weights that I have outlined below.
You Look Better
This is probably the most obvious benefit. Whether you want to tone, lose fat, or gain muscle, strength training can do all of those things for you.
When we lift weights, our bodies go through physiological adaptations that involve neuromuscular and muscle fiber responses. Without getting too detailed, two muscle protein molecules, myosin and actin, contract, after receiving a motor neuron signal from the brain. This communication allows the muscle fiber to produce force. The more muscle fibers we recruit, and the more stress we put on them, the bigger and stronger our muscles get!
A lot of women can be a little hesitant putting on muscle because they think they’ll get TOO big, when actually that’s not the case at all. Muscles happen to be denser than fat, which means five pounds of muscle will look a lot smaller than five pounds of fat. And when women request to look more toned, what do you think they need to achieve that look? Yes, muscle!
The only way to gain muscle is to induce an appropriate stimulus that will stress the muscle. Cardio does not achieve the same result. The muscle energy needed to get you through your long-duration cardio workouts are meant to sustain you over long periods of time, not produce power and force. The intensity of long-duration cardio workouts isn’t high enough to create the same muscle-building response lifting weights does.
Gaining more lean muscle mass from strength training also increases your basal metabolic rate; it takes a lot more energy to maintain muscle than fat, so your body is burning more calories at rest when you start adding more lean muscle mass to your frame.
You Move Better
Strength training helps your body move synergistically. I know that doesn’t necessarily sound exciting, but it pays off in the long run. Typically, you produce concentric and eccentric contractions when you lift weights. And for optimal results, you should be training all muscle groups to eliminate strength and muscle imbalances. When we do these things, you’re enhancing the muscle’s ability to respond to stimuli. This means a better functioning body. Who wouldn’t want that?
Muscles can contract with different amounts of force and in different ways to produce different types of movement. Lifting weights trains your body to activate targeted muscle groups that can make everyday activities easier to manage. For example, the more you practice the squat and deadlift, the easier it will be to lift something off the floor and reduce the risk of injury.
When you start following a structured, strength training routine, your muscle memory is activated. Not only does that mean your body starts to respond to this stimulus (meaning body composition changes), but it also won’t take you as long for your body to bounce back after taking time off or recovering from an injury. In fact, people who practice resistance training tend to have a smoother, faster recovery after surgery than those who don’t.
You Feel Better
Lifting weights can actually boost your mood and elevate symptoms of anxiety and depression. It’s a natural antidepressant that can increase levels of dopamine, epinephrine, serotonin, and endorphins, all of which play a role in your mood and behavior.
-Dopamine: The “feel good” hormone that plays a role in achieving feelings of happiness and pleasure.
-Epinephrine: A moderate amount of this hormone gives your muscles a jolt of energy, and is released is response to stress (i.e. lifting weights).
-Serotonin: Helps balance your mood and promotes feelings of well-being.
-Endorphins: These hormones help you overcome feelings of stress and discomfort.
I can’t tell you how many times I’ve had a client start a session feeling sluggish, unmotivated, and stressed from their day, only to leave an hour later with a smile on their face and a burst of energy.
And not only that, working out also promotes better sleep quality and restful nights of sleep. Better sleep means better recovery, which means optimal cognitive performance and health!
