Weight lifting is a common component of many fitness programs. A typical weight lifting program calls for the repeated execution of various lifts for a predetermined number of sets and repetitions. By forcing your muscles to contract against resistance, weight lifting offers numerous physical and psychological benefits, no matter what your current fitness level is.
Improved Strength
According to the National Strength and Conditioning Association, weight lifting improves strength by training your nervous system to recruit more muscle mass during work. The more muscle mass you can recruit, the higher your power output. During weight training, muscles sustain microscopic tears. As these tears are repaired in your sleep, muscles grow back larger and stronger so they can better handle future stress.
Improved Bone Density
The compressive forces from weight lifting trigger accelerated bone growth, which is why weight training is recommended by medical organizations such as the Mayo Clinic as a treatment for bone density disorders such as osteopenia and osteoporosis.
Increased Metabolism
Your body needs extra calories to maintain muscle mass. When you add muscle mass through weight lifting, your metabolism goes up, allowing you to eat more calories while maintaining your body weight. The American Council on Exercise promotes strength training as a method of weight management.
Better Posture
Poor posture, especially hunching, results from muscular imbalances and weakness. Weight training allows you to target weak areas like your upper back muscles, bringing them back into balance. Physical therapists often use resistance training to correct muscle imbalances.
Resistance to Injury
Weight lifting not only strengthens your muscles, but your tendons and ligaments as well. Strengthening these connective tissues makes you more resistant to injuries such as pulls sprains and strains. Athletic trainers use weight lifting to prevent and promote recovery from injury. Senior citizens who weight train are less likely to sustain injuries from trips and falls.
Confidence
The strength gains that accompany weight lifting can be a strong confidence booster, especially for populations such as seniors who are susceptible to strength and muscle loss. According to the Centers for Disease Control and Prevention, strength training may also trigger positive changes in brain chemistry.
References
- ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition by Cedric X. Bryant and Daniel J. Green; 2003
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- The Centers for Disease Control And Prevention: Growing Stronger - Strength Training for Older Adults
- The Mayo Clinic: Strength training: Get stronger, leaner and healthier
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