The Surprising Health Benefits of Weightlifting.
Resistance training, also known as strength training or weight lifting, is an essential form of exercise that has numerous benefits for your overall health and well-being. It is a type of physical activity that involves using external resistance, such as weights, bands, or your own body weight, to challenge your muscles and improve their strength and endurance.
While many people associate resistance training with bodybuilding or athletic performance, the benefits of this type of exercise go far beyond just building muscle and improving physical performance. Here are some key reasons why resistance training is good for your health:
Resistance training helps to improve bone density and reduce the risk of osteoporosis.
Osteoporosis is a condition that causes bones to become weak and brittle, which increases the risk of fractures and breaks. This is a particular concern for postmenopausal women, who are more likely to develop osteoporosis due to the loss of estrogen, a hormone that helps to maintain bone density.
Resistance training has been shown to increase bone density, particularly in the spine and hips, which are areas that are particularly vulnerable to osteoporosis (1). This is because the stress that is placed on the bones during resistance training stimulates the production of new bone tissue. This can help to reduce the risk of osteoporosis and related fractures, particularly as we age and bone density naturally decreases.
In addition to increasing bone density, resistance training can also help to improve balance and coordination, which can reduce the risk of falls and fractures. This is especially important for older adults, who are more prone to falls due to decreased balance and coordination.
It's important to note that while resistance training can be an effective tool for improving bone density and reducing the risk of osteoporosis, it should be combined with other types of exercise, such as cardiovascular exercise and weight-bearing activities, to achieve the best results. It's also important to consult with a healthcare provider or a trained fitness professional before starting a new exercise program, particularly if you have any underlying health conditions or injuries.
2. Resistance training can improve cardiovascular health.
While cardiovascular exercise, such as running or cycling, is typically thought of as the best way to improve heart health, resistance training can also have a positive impact on cardiovascular health. In fact, a recent review of studies found that resistance training can improve blood pressure, cholesterol levels, and insulin sensitivity, all of which are important factors in maintaining a healthy heart (2).
Resistance training can increase heart rate and improve blood flow, which can help to strengthen the heart and improve overall cardiovascular health. It can also increase the size and strength of the muscles in the heart, which can improve its efficiency.
In addition to its direct effects on the heart, resistance training can also have indirect benefits for cardiovascular health by helping to reduce body fat, improve insulin sensitivity, and reduce blood pressure. These factors can all contribute to a lower risk of developing heart disease and other cardiovascular conditions (2).
It's important to note that while resistance training can be an effective tool for improving cardiovascular health, it should be combined with other types of exercise, such as cardiovascular exercise and flexibility training, to achieve the best results.
3. Resistance training can help to manage and prevent chronic conditions.
Chronic conditions such as type 2 diabetes, obesity, and arthritis can all be managed or prevented through regular physical activity, including resistance training.
Some of the chronic conditions that can be managed or prevented through resistance training include:
Type 2 diabetes: Resistance training has been shown to improve insulin sensitivity, which is important in the management of type 2 diabetes. Insulin sensitivity refers to how well the body is able to use insulin to control blood sugar levels. By improving insulin sensitivity, resistance training can help to reduce the risk of developing type 2 diabetes and manage the condition in those who already have it.
Obesity: Resistance training can help to reduce body fat and increase lean muscle mass, which can be beneficial for weight loss and the prevention or management of obesity (3). By building muscle, resistance training can also help to boost metabolism, which can further support weight loss efforts.
Arthritis: Resistance training can help to improve flexibility and reduce joint pain in people with arthritis. By strengthening the muscles around the joints, resistance training can help to reduce the burden on the joints and improve overall mobility and function.
It's important to note that while resistance training can be an effective tool for managing and preventing chronic conditions, it should be used in conjunction with other lifestyle factors, such as a healthy diet and regular cardiovascular exercise, to achieve the best results.
4. Resistance training can improve mental health and cognitive function.
Exercise, including resistance training, has been shown to have a positive impact on mental health. It can reduce stress, improve mood, and increase feelings of well-being. Resistance training can also improve cognitive function and increase brain-derived neurotrophic factor (BDNF), a protein that is important for brain health and the growth of new brain cells.
Research has shown that people who engage in regular resistance training experience improved mental health, including reduced anxiety and depression, and increased self-esteem (4). Exercise, including resistance training, can also improve sleep quality and cognitive function, such as memory and problem-solving skills.
The benefits of resistance training on mental health and cognitive function may be due in part to the release of endorphins, which are chemicals that are produced by the brain that can help to improve mood and reduce stress. Exercise, including resistance training, can also improve blood flow to the brain, which can help to improve cognitive function.
It's important to note that while resistance training can be an effective tool for improving mental health and cognitive function, it should be combined with other self-care practices, such as a healthy diet, sufficient sleep, and stress management techniques.
5. Resistance training can improve physical performance.
It's no surprise that resistance training can improve physical performance, but the benefits go beyond just increasing muscle size and strength. Resistance training can improve coordination, balance, and stability, which can make everyday activities, such as carrying groceries or climbing stairs, easier. It can also improve athletic performance by increasing power, speed, and endurance.
Resistance training can help to build lean muscle mass, which can increase strength and power (5). It can also improve muscle endurance, which can help to improve athletic performance and the ability to perform physical tasks for longer periods of time. Additionally, resistance training can improve balance and coordination, which can help to reduce the risk of falls and injuries.
In conclusion, resistance training is an important form of exercise that has numerous benefits for your overall health and well-being. It can improve bone density, cardiovascular health, and mental health, as well as manage and prevent chronic conditions and improve physical performance. So, if you're not already including resistance training in your fitness routine, it's time to start!
References
(1) Resistance training for the prevention and treatment of osteoporosis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5823195/
(2) Resistance exercise training and cardiovascular health: a review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4681278/
(3) Resistance training for weight loss: a review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569646/
(4) Exercise and mental health: a review of the mental and physical health benefits of physical activity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5661560/
(5) Resistance training for muscle power: a review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569648/
