The Benefits of Weight Training

What are the benefits of weight training?  It plays a HUGE part in your overall journey to better health and longevity.  Not only does it improve your overall physique and health, but it can aid in improving your metabolism, detoxifying your body, reducing stress and balancing your hormones. Read below for 9 benefits of resistance training for women.

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#1 Benefits of Weight Training - Muscle Helps You Burn More Fat

Isn't this reason why most of us decide to exercise in the first place? One of the biggest benefits of weight training is that the more muscle you create on your body, the more efficiently your body will tap into its fat stores  for fuel.  A solid weight training session will have your body burning extra calories for up to 48 hours afterward! This is way more effective than long, boring hours of cardio, where your calorie burn will stop when you do. 

#2 Benefits of Weight Training -You Change the Shape of your Body

When you weight train, you literally have the ability to change not only the way your body feels, but the way that it looks.  One of the benefits of weight training is that you can completely alter your bodies composition.  You have the ability to lift your booty, sculpt your arms and shoulders, tighten and tone your legs and streamline your midsection.  Hours of cardio will NOT create these changes in your body. The cardio vs resistance training debate is ever present.

#3 Benefits of Weight Training -You Become Stronger and More Confident

Strong is SEXY. Period.

Lifting weights increases your functional fitness, which makes everyday life tasks such as carrying children, lifting grocery bags, opening pickle jars and picking up heavy suitcases much easier. 

Being strong is also extremely empowering. Not only can weightlifting improve your physical strength, but it can also help you build emotional strength by boosting your self-esteem and confidence, and giving you a daily feeling of control over yourself and your life.  All women should prioritize strength training in their life. 

#4 Benefits of Weight Training -You Build Stronger Bones

One of the benefits of weight training is that while you are training your muscles, your bones are also becoming stronger.  This is absolutely critical as you get older to prevent breakage - hip fractures etc, shrinking ( it's a thing as women age!) and osteoporosis.  Women NEED to do weight bearing exercise to increase and maintain their bone density. 

#5 Benefits of Weight Training -Improves Your Overall Health and Fitness 

Improved muscle mass and strength will help you in all of the physical activities that you participate in , whether it’s walking, hiking, bicycling with the family, swimming, golfing, or skiing…life is just easier when you are strong. The health benefits of exercise are abundant.

Benefits of weight training for your overall health and fitness can also include lowering blood pressure, improving circulation, lowering your resting heart rate, stabilizing of blood sugars and the reduction and release of daily stress.(this is HUGE). 

#6 Benefits of Weight Training -Reduces Your Chances of Injury

Weight training improves joint mobility and strengthens ligaments and tendons.  It can help to increase your range of motion and ease symptoms of arthritis. 

A well structured workout routine that teaches you safe lifting techniques and proper form can help decrease the chances of injuries in your daily life, especially as you get older. Balance and mobility improve as does your core strength (read this article on the best flat belly exercises) which you will literally need for the rest of your life to stay strong and healthy.

#7 Benefits of Weight Training - It Improves your Mood - Hello Endorphins!

Weight training has been shown to help ease depression, reduce anxiety, boost your self-esteem, improve your cognitive function and boost your overall feelings of well-being. You will always FEEL better after a workout because of the symphony of hormones that play out while you are moving your body.

So what are endorphins? 

Have you ever heard of a term called 'runners high?"

Endorphins are chemicals produced naturally by the nervous system to cope with pain or stress. They are often called “feel-good” chemicals because they can act as a pain reliever and happiness booster. One of the benefits of weight training is that these endorphins are triggered, causing a positive lift in your mood from the inside out.

#8 Benefits of Weight Training - It Makes your Heart Healthy 

Most people don't realize the 'pumping iron' can also help your heart. Statistics say that over 480 000 women die because of heart disease each year.  Weight training helps to lower your "bad" LDL cholesterol and blood pressure AND your resting heart rate, while also increasing your 'good' HDL levels. 

Lifting weights makes everything stronger, including your heart (also a muscle!). Lifting weights will improve your circulation and pump fresh oxygenated blood through your body, increasing the strength of your body and your heart.

#9 Benefits of Weight Training - Helps to Maintain Balanced Blood Sugar Levels

One of the benefits of weight training in terms of your overall health is that it can help you to manage your blood sugar. The more lean muscle you have on your body, the easier it is for your body to remove and use the glucose (sugar) in your blood. 

As lean muscle mass is particularly insulin sensitive tissue, and therefore insulin sensitivity improves. Because glucose from your meals is absorbed predominantly by your muscle tissue, strength training is particularly good at improving elevated blood sugars following meals.

Harvard Health Publishing: 7 tips for a safe and successful strength training program

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