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The Advantages of Heavy Weight Exercise

author image Bethany Kochan
Bethany Kochan began writing professionally in 2010. She has worked in fitness as a group instructor, personal trainer and fitness specialist since 1998. Kochan graduated in 2000 from Southern Illinois University with a Bachelor of Science in exercise science. She is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Medical Exercise Specialist and certified YogaFit instructor.
The Advantages of Heavy Weight Exercise
Increase your weights for increased fitness. Photo Credit Hemera Technologies/AbleStock.com/Getty Images

Improving your muscular fitness through resistance exercise can improve your health and athletic performance. The term "heavy" weight training is relative to the person performing the exercise. What is heavy for you may be light for someone else. Whatever your chosen repetition range you need to lift more weight and overload your muscles to produce adaptation and gain benefit.

Improve Lean Muscle Tissue

Regular resistance training sessions with heavy weight will increase the strength of your lean muscle tissue. It can also increase the size of your muscles, but this requires specific training and a regimented diet. Performing just one set of eight to 12 repetitions with a heavy weight can stimulate your muscle tissue. These gains in strength will make daily activities easier to perform. And while heavy-weight resistance training doesn't build endurance, the additional strength can make you more efficient.

Increased Joint Stability

When you use heavy weight you boost tendon and ligament strength as well as build muscle tissue. Increasing the strength and durability of muscles, tendons and ligaments improves the stability of the joints and reduces your risk of injuries to vulnerable areas like shoulders, knees and lower back. Less pain and injury can improve your quality of life as well as your stability, balance and athletic performance.

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Lower Body Fat

Muscle tissue is very metabolically active so the more you have, the more calories you burn on a daily basis. With over half of adult Americans overweight or obese, lowering body fat is a major health concern. Regular sessions of heavy weight training will burn calories during the session and increase the amount of body fat that you burn -- not only the visible fat under your skin, but invisible, visceral fat. Visceral fat surrounds your organs and increases your risk of heart disease and diabetes.

Increased Bone Density

Weight bearing exercise and heavy resistance training can help to increase your bone density and prevent osteoporosis. Your bones are living tissue that adapt to the conditions in your body. If you don't eat a nutritious diet, they cannot grow, repair or function properly. If you don't exercise, bones are similarly affected. When you lift weights, the muscles pull on your bones where the tendons attach. This stimulates bones to strengthen much as it stimulates muscle tissue to grow stronger.

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