9 Proven Health Benefits of Lifting Weights

Strong body, strong mind!

There are so many proven benefits to weight training, yet many women are still reluctant to do so. We’re going to put an end to any misconceptions that you may still have by sharing the 9 Proven Health Benefits of Lifting Weights.

In the past, my own clients have voiced some concerns that lifting weights might make them look masculine. This is a false belief, ladies. The female body cannot naturally produce enough testosterone to make a woman “bulky”. Packing on muscle is not an easy thing to achieve; It requires determination and effort.

Luckily, over the last few years we’ve started to reverse this erroneous idea. Once referred to as the “men’s section”, women are starting to journey into the free weight area of gyms all across the country. This is due to the spreading fact that a properly designed weight training routine can improve your quality of life in a multitude of ways. So what are some of these benefits?

1. Increase in Strength and Endurance

One of the most obvious benefits of lifting weights is strength gain. A regularly scheduled training program will help you make steady progress. Your muscular endurance will also improve. This means that you’ll not only be able to lift heavier weight but you’ll be able to do it for longer periods of time. It’s crucial that you maintain proper form when lifting. With that being said, don’t be afraid to lift heavy. Remember, the more muscle that you have, the more calories that you’ll burn! This dumbbell set is a great choice for starting out. Interested in learning more? Read about the 5 rules to follow if you want to get stronger.

2. Boost in Metabolism

Lifting weights will speed up your metabolism, but why is that important? A fast metabolism will burn more calories throughout the day. Some factors that affect metabolism are age, muscle mass and activity level. Strenuous activity and increased muscle mass will have greater effect on overall calorie burn. As we get older our metabolism naturally slows, however a consistent strength training routine will keep it in check. If you’re interested in learning other ways to boost your metabolism, consider checking out the 7 Tips to Speed up Your Metabolism.

3. Overall Decrease in Body Fat Percentage

Participating in a properly designed weight-training program (as well as sticking to a healthy diet) will make way for a noticeable decrease in body fat. Vigorous activity will burn calories throughout the duration of your workout. HIIT workouts will burn even more calories! You can turn your weight lifting session into an HIIT workout if you perform “active rests”. This means that instead of resting in between sets, you’ll perform an exercise to get your heart rate up such as jumping jacks or burpees. Do you want to burn more body fat? Check out our 9 Ways to Turn Your Body Into a Fat Burning Machine.

4. Confidence Boost

When I started lifting weights regularly, I began to feel more confident in my appearance. It wasn’t just a physical change though, there was a mental shift as well. There is nothing quite as empowering as witnessing your own body do something that you never thought possible. I’ve never felt stronger and more confident in myself and my abilities. It’s hard to put into words just how incredible it can make you feel so I want you to try it for yourself! I promise you will not be disappointed with the results. Still not convinced? Read the 5 Ways Lifting Weights is Essential to Your Health.

5. Healthy Bones

Our bones and muscles react very similarly to weight training in the fact that they both become stronger through consistent practice of load-bearing activity. As we age, our bones naturally begin to weaken. Participating in a weight training routine is especially important to as we get older to ensure that we maintain our bone health. Interested in some more benefits of exercise? Consider reading the 5 Benefits of Exercise that have Nothing to do with Weight.

6. Improved Balance

A general weight lifting routine will strengthen your muscles, including those muscles responsible for balance. However, if you really want to focus on improving balance you can perform single-leg exercises or utilize an unstable surface like a BOSU or Stability Ball. Better balance will substantially decrease your risk of injury in everyday movements. You can Improve Your Flexibility, Balance and Strength with this Routine.

7. Stress Relief

Exercise has been proven to reduce stress through the release of endorphins. Naturally produced in the body, endorphins are the “feel good chemical”. Have you ever noticed how wonderful you feel after a workout? You can thank endorphins for that! Try these 5 Workouts that Will Help Combat Stress!

8. More Energy Due to Better Sleep

Sleeping is your body’s prime time for recovery. It’s no surprise that the harder you workout, the better you’ll sleep. Your body is meant to be active. Being stuck at a desk all say can leave us feeling restless. Believe it or not, getting some energy out in the weight room will leave you with even more energy later on. It clears your head. You will feel focused, fresh and ready for the day ahead (plus you’ll be ready to tackle another killer workout!) Do you want more information on how to get a better night’s rest? Take a look at the 5 things that could be Killing Your Sleep Schedule!

9. Improved Functional Fitness

Compound movements like Squats and dead-lifts don’t just improve your strength and flexibility inside the gym. Performing these exercise with proper form trains the body to work within it’s natural range of motion. Squats an dead-lifts teach the body how to properly sit, stand, and lift. These movements (and exercises like them) strengthen all of the muscles that we use every single day. Lifting weights will make completing everyday tasks like cleaning and carrying groceries easier than ever (especially when you live on the third floor!) Speaking of chores… Check out the 10 Ways to Get Fit  While Doing Housework.

We hope that these benefits have shown you the importance of weight training. When you begin a weight lifting routine you will not only see a physical transformation, but a mental and emotional one as well.

Follow us on Facebook, Pinterest and Instagram for all of the latest strength training routines! Pick up those dumbbells and witness what your body is truly capable of!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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