Lifting weights, Strength training, or resistance training involves the performance of physical exercises that are designed to improve strength and endurance.

However, you might be surprised to learn that it’s also effective for a much wider range of fitness goals.

Less than 25% of American adults exercise regularly. Even fewer make strength training a central part of their routine. If that sounds like you, you’re missing out on more than bigger muscles.

Incorporating the power of resistance into your workouts can help you get more impressive results in less time.

Learn more about what strength training can do for you, and how to get started.

10 Lesser-Known Benefits of Strength Training:

1. Condition your heart. Aerobics may be the first thing that comes to mind when you think about exercises for your heart, but strength training works too. That’s because it helps reduce abdominal fat which causes inflammation and other health issues.
2. Lower your blood pressure. Hypertension puts you at higher risk for stroke and heart disease, and there are often no symptoms to warn you. Along with taking any medication recommended by your doctor, physical activity can help you stay within a safer range.
3. Lose weight. Muscle burns more calories than fat even when you’re sitting on the couch. As long as you avoid eating more, you may find it easier to shed excess pounds.
4. Prevent falls and injuries. Enhancing your balance and posture makes you steadier on your feet. Resistance training not only makes your muscles stronger but also strengthens your connective tissues. Increasing the strength of your ligaments and tendons leads to improved motor performance and less strain on joints, hence reducing the risk of injury, so your injuries may be less serious even if you do slip.
5. Increase flexibility. Lowering weights affects your body in much the same way as static stretches. That extra flexibility reduces stress and gives you greater freedom of movement.
6. Increase your energy. Daily tasks require less effort when you reduce your body fat and learn to use your body more efficiently. You may find it easier to keep up with your children and grandchildren.
7. Boost your overall wellbeing. Research shows that exercise can be as effective as antidepressants for some patients. In addition to looking fit, you’re likely to feel happier and calmer and may even reverse cognitive decline associated with aging.
8. Increased Strength and Muscular Endurance: The most obvious benefit of weight training is that it will make you stronger and increase your physical work capacity. Not only will this help you train harder and for longer, but it will also increase your ability to perform day-to-day activities and be beneficial for other areas of your life. Lifting weights on a regular basis will help everyday activities become that bit easier – think carrying groceries, housework, gardening, carrying the kids etc.
9. Increases Bone Density: Declining muscle mass is a natural part of aging, with as much as 3-5% per decade being lost after the age of 30. Less muscle mass means greater weakness and less mobility, increasing your risk of both falls and fractures. Regular strength training increases bone mineral density in both younger and older adults and helps to reduce the risk of arthritis and osteoporosis down the track.
10. Lower Body Fat. Sure, strength training aids in muscle building; however, looking past the muscle and strength gain, you’ll notice the loss of body fat. Building muscle during training helps burn calories and increase your resting metabolism so that you burn calories all day, even while you’re simply sitting, and thus lose weight.

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