13 Insane Benefits of Weight Training

Time to come clean. I really don't look like I lift weights. You walk into the gym and you see all the buff dudes in ripped shirts lifting insane amounts of weights. For me, that was never really my style.

There are so many different reasons to lift weights. You don’t need bulging calf muscles or giant biceps to reap the benefits of the iron jungle. All you need is some dedication. And a pure knowledge of what you want to accomplish.

Here are 13 ways weight training can help you reach your goals.

You’ll shred fat and build muscle.

Campbell et al. (1994) examined 12 men and women over a 6-week resistance training program. Fat mass and fat-free mass were measured before and after the 6-week trial. Results showed a decrease in fat mass by 1.8 ± 0.4 kg (P < 0.001). Additionally, increased energy expenditure as a result of training leads to a higher resting metabolic rate as well as increased energy expenditure by 15% to maintain body weight.

Weight training can help you lose weight and keep the weight off due to an increase in resting metabolic rates and increased energy demands for weight maintenance. Basically, you work harder to maintain muscle gains and you end up burning more fat.

It’s not just cardio that helps you destroy fat. Plus, with weight training, you get the added benefit of bigger muscles.

You’ll burn more calories at rest.

Wang et al. (2010) examined the specific metabolic rates for different vital organs in the body. They specifically wanted to discover the resting energy expenditure (REE) for the following organs: liver, brain, kidneys, adipose tissue, skeletal muscle, and residual mass.

After careful examination of these organs under resting conditions, they discovered that the skeletal muscles require more than twice the amount of energy than adipose tissue throughout the day for normal functioning (13 to 4.5 kcal ∙ kg ∙ day).

This study shows that when you lift weights, you increase muscle mass. Increased muscle mass leads to increased resting energy expenditure. Resistance training helps burn more calories at rest than you would if didn’t lift weights.

You’ll bulletproof your heart.

Weight training can help protect the heart by lowering blood pressure, heart rate, and rating of perceived exertion.

Grafe et al. (2018) examined 15 patients with coronary artery disease over a 12-week resistance training program. Hemodynamic and RPE were measured before and after the training period. Results showed that incorporating bicep curls, leg presses, and shoulder press exercises for these individuals helped lower blood pressure, heart rate, and rating of perceived exertion.

By lifting weights individuals may be able to control the blood flow in their body better. They may be able to decrease heart rate and increase their tolerance to higher intensities during a workout session.

You’ll build stronger bones.

An estimated 1.5 million fractures occur every year to individuals ages 50 and older. Bone fractures lead to a decreased quality of life, increased dependence on others for care, loss of self-esteem, and increased mortality rates.

Layne and Nelson (1999) conducted a thorough review of 34 different studies examining the relationship between bone mineral density and resistance training. Results show that resistance training can help the elderly fight osteoporosis by increasing muscle mass, balance and coordination, and muscular strength.

This key review shows that resistance training is not just for the young or athletic population. Pumping iron helps the elderly increase muscle mass. This, in turn, protects bones, increases balance, and decreases the risk of fracture due to falls at home.

You’ll become more flexible.

Morton et al. (2011) examined 25 volunteers across three groups: resistance training (RT), static stretching (SS), and inactive individuals that served as a control (CON).

Subjects completed 5 weeks of RT or SS which targeted the same muscle groups and actions: hip flexion/extension, hamstring, quadriceps, and shoulders. Flexibility was measured both before and after treatment.

Results showed no difference between RT and SS groups, while both groups had higher increases in flexibility than the control group.

While the study was short and participants were limited, these results show that RT may potentially do as much to increase flexibility as static stretching would over the same amount of time.

You’ll decrease your risk of developing disease.

Wescott (2012) reviewed the effects of a 10-week resistance training program on a vast amount of health indicators. He discovered that 10 weeks of resistance training may help the body:

• Increase resting metabolic rate by 7%
• Reduce fat by 1.8kg
• Increase walking speed
• Increase cognition
• Increase balance
• Decreased type II diabetes risk
• Increase insulin sensitivity
• Decrease blood pressure
• 1-3% increase in bone mineral density

You’ll increase your VO2 Max.

VO2 Max is just a really fancy way of measuring how much oxygen you can take in and utilize per minute.

The higher your VO2 max, the higher your ceiling for aerobic exercise. Individual scores vary widely. Some elite athletes may have an average VO2 max. The important part is knowing how to increase your individual abilities.

Alcaraz et al. (2008) compared the effects of high-speed circuit training to traditional strength training.

Volunteers were divided between two groups: traditional strength training and heavy resistance training circuits. Both groups performed testing for 3 weeks. Exercise sessions began with a 6RM warmup on the bench press.

Then the testing began while all participants were monitored with a heart rate monitor. Both groups performed 5 sets of bench press exercises to fatigue, while the circuit group added a 6RM leg press and ankle extensions between sets.

Results showed no difference for total volume, bar velocity, and mean power between groups.

However, the high-speed circuit group experienced a much higher average heart rate than the traditional strength training group (71% max heart rate versus 62%). The ACSM recommends that exercise falls within 60-90% HR max for cardiorespiratory conditioning.

By incorporating circuit training into your routine you can increase your heart rate during your workouts and train the heart to perform under stress.

You’ll have more energy.

Nearly everyone will experience some degree of fatigue at some point. Chronic fatigue is unrelenting. It can feel like constant drowsiness that zaps both mind and body of motivation, energy, and concentration.

O’Connor, Herring, and Carvalho (2010) scoured 70 different randomized studies on resistance training and fatigue. They discovered that 94% of the studies reviewed proved resistance training is clinically beneficial.

In fact, resistance training did more to decrease fatigue and boost energy than medicine or cognitive behavioral therapy in patients suffering from mental illness! Think of all the money that could be saved on costly drugs and behavioral therapies that may not even work as well as RT at increasing energy.

You’ll have better memory.

The brain’s ability to process, store, and interpret information changes over time. Many studies have examined the effects of resistance training on older adults to more clearly identify how RT affects executive functioning.

Heyn, Johnson, and Kramer (2008) discovered that when older adults with cognitive delays participate in resistance training they experience the same levels of muscle adaptation as those without delays.

O’Connor and colleagues reviewed 13 different studies on executive functioning and RT. Results showed that when RT was paired with aerobic training, executive functioning increased in those with dementia more than aerobic training on its own (Colcombe & Kramer, 2003).

Long story short, RT can help you gain more brainpower and perform mentally at a higher level.

You’ll increase your self-esteem.

How often do we forget about a key relationship we have with the self. Are you happy with the person in the mirror? We can build ourselves up. Or we can tear ourselves down. Resistance training helps boost self-esteem.

Self-esteem is positively linked to physical and mental health improvements. RT has increased self-esteem in cancer patients, cardiac patients, and those with mental illness. You can use resistance training in your daily life to feel better about your physical and mental status. This boosts self-esteem.

Research has shown that it is easier to change narrow views of self-esteem such as our relationships with others than it is overall self-esteem. RT gives you confidence to interact with others and confidence in your own appearance which in turn boosts external relationships (Fox, 2010).

You’ll sleep better.

Who doesn’t want more sleep? And better quality sleep? I for one am up all hours of the night with young kids. I’ve come to really appreciate the sleep I can get.

Chronic insomnia has been linked to more accidents, obesity, mental illness, and cognitive dysfunction (Ohayon & Vecchierini, 2005; Vgontzas et al., 2009; Cappuccio et al. 2008)

Those are things we clearly want to avoid. Those who participate in resistance training will sleep better than inactive individuals (Youngstedt & Kline, 2006). One study even found that the RT decreased the odds of poor sleep by 27% (Physical Activity Guidelines Advisory Committee, 2008)

You’ll fight cancer.

Cancer is a terrible disease that affects so many lives. As of 2013, cancer was the second leading cause of death in the United States. Side effects of cancer treatment include muscle atrophy, depression, fatigue, and decreased physical functioning (Dimeo, 2001).

During the late stages of cancer, individuals may experience cachexia: extreme weight loss and muscle wasting. An estimated 20% of all cancer deaths are a result of cachexia (Tisdale, 2002). RT can help cancer patients gain muscle, fight fatigue, and improve mental health. Improved muscular strength, energy, and mental health help cancer patients during treatment and recovery.

Strasser et al. (2013) reviewed 11 randomized control trials with 1167 participants (502 in RT group, 497 in control, and 174 in aerobic group). Results showed significant increases in lower limb and upper limb strength (14.57 kg to 6.9 kg respectively). These large gains in muscular strength help cancer patients combat cachexia and speed recovery.

You’ll own diabetes.

Type II diabetes is a major disease that often leads to endothelial dysfunction. Endothelium are cells that line the inner walls of blood vessels. They tell the smooth muscle cells to contract or relax which controls the speed of blood flow.

When the endothelial layer breaks down, blood flow can be restricted or even blocked. This is the early stages of atherosclerosis, or the build-up of fats and cholesterol in the artery due to the lack of flow.

Yang et al. (2017) found that combined resistance training and aerobic training improved glycemic control, cardiovascular health, and body composition.

SOURCES

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