Weight-lifting provides numerous benefits for your body and health if you perform your routines correctly. Since our society has become more sedentary because of technology and less demand for physical labor in the workforce, weight-lifting can help you become strong and lean--and avoid muscle atrophy, weakness and fat gain. According to the American College of Sports Medicine, you should perform weight-lifting training for a minimum of three days a week to achieve significant benefit.
Definition
Weight-lifting is a type of strength training. But strength training has a broader meaning that defines human performance, including power, stability and endurance. Weight-lifting refers to lifting an external resistance, using training machines, free weights and cable columns.
Benefits
Weight-lifting builds muscular endurance and strength, as well as muscle mass and lean tissue. Having more muscle mass increases your fat-burning potential because muscles are where fat is metabolized. Additional muscle mass increases your ability to store glycogen, a carbohydrate. With more glycogen available to your muscles, you will be able to train longer with less fatigue.
With weight-lifting, your ligaments and tendons gain strength to prevent tears and support joint structure and range of motion. Muscles also are your body's natural armor, minimizing the effects of blunt trauma and reducing the severity of bone and joint injury.
Effects
Weight-lifting increases your bone density to prevent osteoporosis--a condition in which your bones become fragile and subject to fracture. When you lift, your bones undergo tension and stress, causing them to thicken to adapt to the stress. Like muscle tissue, bones also undergo a healing process that makes them stronger and resilient to injury.
Misconceptions
Weight-lifting does not stunt children's growth or make women appear bulky, according to Vern Gambetta, directior of Gambetta Sports Training Systems in Sarasota, Florida. Women and teens with lean muscles have reduced risk of osteoporosis, lymphedema and obesity.
Expert Insight
Proper weight-lifting should involve the entire body rather individual muscles. Training several body parts at the same time helps to save training time, develop functional strength and burn more calories. For example, rather than training individual muscle groups for your legs and hip, such as your quadriceps, hamstrings, buttocks and calves, do a squat, lunge or step-up, which train all your lower body muscles, as well as improving your core and spine stability.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Development"; Vern Gambetta; 2006
- American College of Sports Medicine: Phyiscal Activity Guidelines
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