"As a physician and a PA, we understand how incredibly important weight resistance training is for our health. We take care of others all day long and we really appreciate having Ren (with his extensive knowledge of exercise and nutrition) take care of us."
Tim and Linda W. MD & PA , Clients Since 2006
Tim and Linda W. MD & PA , Clients Since 2006
Benefits of Weightlifting and the Science that Supports
Why Should You Be Weightlifting
While
aerobic exercise and diet are undoubtedly part of a healthy lifestyle, we
sometimes ignore the most important type of exercise for fitness, weightlifting. Lifting weights has been
controversial in the fitness industry, in medicine, and in
social
discourse. Scientific research on the health
benefits of weightlifting has debunked most of the myths that have undermined
the positive aspects of training with weights. The studies focus on the
physiology and bio-mechanics of strength training and bring us more evidence
than ever before about what we need to do in order to be in good health and
great shape through all stages of life.
Not only does resistance training help you build muscle and lose fat,
but it contributes to heart health, disease prevention, and can even reduce the
effects of aging. Not convinced? Take a look at all the ways weights can help
you.
Increase Your Metabolism, Strength and Muscle Tone
Resistance training is the best way to tone your muscles and increase muscular strength. If a stimulus such as resistance training is provided, the muscles must adapt to be able to repeat the movement at a later date. This adaptation (see Lose Fat below) increases your growth hormone (hormone of youth) output, which in turn, will speed up your metabolism. Once you’ve increase the density of the muscle you now burn more calories throughout the day, every day, all year long. Unlike traditional aerobics, which last only a few hours at most.
Lose Fat - Body Composition
Lifting weights is an excellent way to alter body composition. Lifting weight allows one to take advantage of exercise post oxygen consumption, or EPOC, which means that the body burns calories at an extended rate while recovering from the micro trauma caused by weight training. This accelerated calorie burn helps to reduce body fat and increase lean body mass.
Visceral Fat Reduction Study
Visceral fat is in the abdomen, just under your muscle, and is particularly dangerous because it surrounds vital organs. When you reduce that visceral fat, you lower your risk for cardiovascular disease. Weightlifting is a great way to keep your heart healthy.
The Center for Preventative Medicine has done extensive research on the benefits of weightlifting. Studies have shown that just two strength sessions a week can significantly help to zap visceral fat and gradually strengthen your heart’s health. One such study was done by physiologists at the University of Alabama at Birmingham’s Department of Human Studies. Researchers asked participants to complete a resistance training program for a set period of time, after which some participants were asked to continue lifting weights for 80 minutes per week. Those who kept up the training gained back zero visceral fat, while those who had been doing the resistance training but then stopped gained back approximately 33 percent of that fat.
Reduce Health Risks
Lifting weights helps to reduce the risk of cardiovascular disease and increases or improves resistance to type 2 diabetes. It also helps in lowering blood pressure, LDL cholesterol, stress and anxiety; while also helping to boost the immune system, preventing certain types of cancers, along with hormonal benefits (testosterone, growth hormone) if performed at sufficient intensity.
Heart Health Study
In addition to a reduction in visceral fat, a study published in the The Journal of Strength and Conditioning Research showed that resistance training both dilated blood vessels as well as increased arterial stiffness, two factors that contribute to cardiovascular health. The study also showed that another one of the heart-healthy benefits of weightlifting is lower blood pressure and increased blood flow to the extremities.
If you’re doing strength training, you’re also losing some body fat, which is another important factor in your heart’s health. As explained by doctors at the CDC, individuals with a higher ratio of muscle mass to fat have a faster metabolic rate. The higher your metabolic rate, the faster you’re burning calories, meaning that you’ll be better able to maintain a healthy weight.
Flexibility & Bone Growth
Many don’t realize it, but weight training also can improve one’s flexibility or range of movement. This is true because the muscles and joints are repeatedly moved through their entire range of motion; much like one would do if performing dynamic stretches. Weight training helps to maintain bone density. The bones respond to weight training similarly to muscles in that they grow stronger and denser, helping to reduce the risk of osteoporosis.
Osteoporosis Prevention Study
According to the Centers for Disease Control and Prevention (CDC), post-menopausal women lose one to two percent of their bone density per year, which can put them at an increased risk for osteoporosis. By weightlifting, women can
counteract that, effectively stalling the loss.
Doctors at WebMD agreed: in a study of older women who lifted weights for a year, bone density in the hips and spine increased significantly. Some women even built new bone. Muscle strengthening also contributes to lowering the risk
of fractures from osteoporosis, since stronger muscles help you keep your balance and coordination longer.
Managing Chronic Conditions and Type 2 Diabetes
According to the Mayo Clinic and the CDC, many signs and symptoms of chronic conditions are also alleviated by weightlifting. Some of those conditions include: Back pain, Arthritis, Obesity, Heart disease, Diabetes and Depression.
Lifting weights improves your mood and your bone health. The CDC found that among adults over age of 50 who had a chronic condition, those who lifted weights achieved an average of a 43 percent reduction in their pain. In the case of type 2 diabetes, pumping iron can not only help sufferers regulate their blood sugar, but it can reduce the risk of developing diabetes altogether. When you build muscle tissue, your muscles’ demand for glucose increases, meaning that more glucose is drawn from the blood stream. This helps you to keep a healthy blood sugar level. Additionally, weightlifting keeps the brain active and helps prevent loss of muscle mass (called Sarcophenia) as we age.
Dr. Beatrice Edwards, on WebMD, reported that by the time you’re 70, you’ll have lost almost half of your muscle mass if you haven’t been reaping the benefits of weightlifting.
Improve Energy, Functional Strength, Posture (Increase Back Strength), Balance and Reduce Injury Risk
Resistance training does wonders for your strength and energy levels to help you with activities of daily living, i.e. housework, yard work, moving furniture and carrying bags of groceries without gasping for air and pooping out within minutes. If you have a medical condition such as arthritis or multiple sclerosis, lifting weights can be a godsend.
Weightlifting will help prevent injuries by making the muscles and bones stronger, which then also improves posture and balance. This is especially important for those who wish to avoid knee, back or other joint pains.
Better Balance and Coordination Study
Studies have found that weightlifting improves muscle coordination, which is beneficial to both athletes and the aging Population. Studies by the CDC support this, showing that doing resistance and strength exercises on a weekly basis improve both balance and coordination. Researchers for one study found that just two weightlifting sessions per week could reduce the risk of falls, in the older population, by up to 40 percent.
You Won’t Get Bored and Will See Results
Muscle Confusion Principle (MCP) is the preferred method to train with weights from the elite trainers worldwide. Lifting weights is the ultimate form of cross training while going to complete muscle failure; which produces all the benefits of resistance training mention above. Advanced MCP Training will keep you from getting bored, because you will be doing a different workout every time you enter the gym. MCP Training produces the fastest results of just about any other type of exercise. It’s a great feeling when you look in the mirror during your workout or getting out of the shower and see a leaner and toner body staring back at you.
Self-Confidence
Lifting weights improves energy, strength, body composition, flexibility, bone density, helps to prevent injury, and improves posture and balance, which can in turn lead to improved self-confidence.
Increase Your Metabolism, Strength and Muscle Tone
Resistance training is the best way to tone your muscles and increase muscular strength. If a stimulus such as resistance training is provided, the muscles must adapt to be able to repeat the movement at a later date. This adaptation (see Lose Fat below) increases your growth hormone (hormone of youth) output, which in turn, will speed up your metabolism. Once you’ve increase the density of the muscle you now burn more calories throughout the day, every day, all year long. Unlike traditional aerobics, which last only a few hours at most.
Lose Fat - Body Composition
Lifting weights is an excellent way to alter body composition. Lifting weight allows one to take advantage of exercise post oxygen consumption, or EPOC, which means that the body burns calories at an extended rate while recovering from the micro trauma caused by weight training. This accelerated calorie burn helps to reduce body fat and increase lean body mass.
Visceral Fat Reduction Study
Visceral fat is in the abdomen, just under your muscle, and is particularly dangerous because it surrounds vital organs. When you reduce that visceral fat, you lower your risk for cardiovascular disease. Weightlifting is a great way to keep your heart healthy.
The Center for Preventative Medicine has done extensive research on the benefits of weightlifting. Studies have shown that just two strength sessions a week can significantly help to zap visceral fat and gradually strengthen your heart’s health. One such study was done by physiologists at the University of Alabama at Birmingham’s Department of Human Studies. Researchers asked participants to complete a resistance training program for a set period of time, after which some participants were asked to continue lifting weights for 80 minutes per week. Those who kept up the training gained back zero visceral fat, while those who had been doing the resistance training but then stopped gained back approximately 33 percent of that fat.
Reduce Health Risks
Lifting weights helps to reduce the risk of cardiovascular disease and increases or improves resistance to type 2 diabetes. It also helps in lowering blood pressure, LDL cholesterol, stress and anxiety; while also helping to boost the immune system, preventing certain types of cancers, along with hormonal benefits (testosterone, growth hormone) if performed at sufficient intensity.
Heart Health Study
In addition to a reduction in visceral fat, a study published in the The Journal of Strength and Conditioning Research showed that resistance training both dilated blood vessels as well as increased arterial stiffness, two factors that contribute to cardiovascular health. The study also showed that another one of the heart-healthy benefits of weightlifting is lower blood pressure and increased blood flow to the extremities.
If you’re doing strength training, you’re also losing some body fat, which is another important factor in your heart’s health. As explained by doctors at the CDC, individuals with a higher ratio of muscle mass to fat have a faster metabolic rate. The higher your metabolic rate, the faster you’re burning calories, meaning that you’ll be better able to maintain a healthy weight.
Flexibility & Bone Growth
Many don’t realize it, but weight training also can improve one’s flexibility or range of movement. This is true because the muscles and joints are repeatedly moved through their entire range of motion; much like one would do if performing dynamic stretches. Weight training helps to maintain bone density. The bones respond to weight training similarly to muscles in that they grow stronger and denser, helping to reduce the risk of osteoporosis.
Osteoporosis Prevention Study
According to the Centers for Disease Control and Prevention (CDC), post-menopausal women lose one to two percent of their bone density per year, which can put them at an increased risk for osteoporosis. By weightlifting, women can
counteract that, effectively stalling the loss.
Doctors at WebMD agreed: in a study of older women who lifted weights for a year, bone density in the hips and spine increased significantly. Some women even built new bone. Muscle strengthening also contributes to lowering the risk
of fractures from osteoporosis, since stronger muscles help you keep your balance and coordination longer.
Managing Chronic Conditions and Type 2 Diabetes
According to the Mayo Clinic and the CDC, many signs and symptoms of chronic conditions are also alleviated by weightlifting. Some of those conditions include: Back pain, Arthritis, Obesity, Heart disease, Diabetes and Depression.
Lifting weights improves your mood and your bone health. The CDC found that among adults over age of 50 who had a chronic condition, those who lifted weights achieved an average of a 43 percent reduction in their pain. In the case of type 2 diabetes, pumping iron can not only help sufferers regulate their blood sugar, but it can reduce the risk of developing diabetes altogether. When you build muscle tissue, your muscles’ demand for glucose increases, meaning that more glucose is drawn from the blood stream. This helps you to keep a healthy blood sugar level. Additionally, weightlifting keeps the brain active and helps prevent loss of muscle mass (called Sarcophenia) as we age.
Dr. Beatrice Edwards, on WebMD, reported that by the time you’re 70, you’ll have lost almost half of your muscle mass if you haven’t been reaping the benefits of weightlifting.
Improve Energy, Functional Strength, Posture (Increase Back Strength), Balance and Reduce Injury Risk
Resistance training does wonders for your strength and energy levels to help you with activities of daily living, i.e. housework, yard work, moving furniture and carrying bags of groceries without gasping for air and pooping out within minutes. If you have a medical condition such as arthritis or multiple sclerosis, lifting weights can be a godsend.
Weightlifting will help prevent injuries by making the muscles and bones stronger, which then also improves posture and balance. This is especially important for those who wish to avoid knee, back or other joint pains.
Better Balance and Coordination Study
Studies have found that weightlifting improves muscle coordination, which is beneficial to both athletes and the aging Population. Studies by the CDC support this, showing that doing resistance and strength exercises on a weekly basis improve both balance and coordination. Researchers for one study found that just two weightlifting sessions per week could reduce the risk of falls, in the older population, by up to 40 percent.
You Won’t Get Bored and Will See Results
Muscle Confusion Principle (MCP) is the preferred method to train with weights from the elite trainers worldwide. Lifting weights is the ultimate form of cross training while going to complete muscle failure; which produces all the benefits of resistance training mention above. Advanced MCP Training will keep you from getting bored, because you will be doing a different workout every time you enter the gym. MCP Training produces the fastest results of just about any other type of exercise. It’s a great feeling when you look in the mirror during your workout or getting out of the shower and see a leaner and toner body staring back at you.
Self-Confidence
Lifting weights improves energy, strength, body composition, flexibility, bone density, helps to prevent injury, and improves posture and balance, which can in turn lead to improved self-confidence.
WHY NOT
With so many benefits of weightlifting, there’s good reason to add it to your workout routine. Start slow, find an experience trainer named REN and be sure to listen to your body, and enjoy the numerous health advantages!
Additional Studies of Benefits
1. Boston University School of Medicine Scientists performed a study using a push-up gene in a mouse to examine how strength building affects metabolism and other physiological systems. The scientists concluded that weightlifting helps to regress obesity and resolve metabolic disorders.
2. Weightlifting can create Non-Bulky muscles that have stronger thicker fibers, which shown to enhance performance in endurance sports (the myth has always been that weightlifting builds bulk which slows down endurance athletes).
3. Studies show that cyclists who do plyometric strength training improve the function of the nervous system. They have far more genetic remodeling within their muscles than cyclists who did no strength training. Their muscles contain
twice as many various signaling molecules that jump-start adaptive changes and make muscles better able to use oxygen, which gave them great endurance. Resistance exercise amplifies the adaptive signaling response in the muscles. It redoubles the benefits of the cycling or running. It also, as other studies show, tunes up an out-of-shape nervous system.
4. Even if no greater muscle mass is seen, weight training can increase the activation of motor units within muscles.
5. In skeletal muscle, studies have shown evidence of newly formed nuclei, as well as additional nervous system connections.
6. Resistance training requires an upsurge in brain usage.
7. Certain weight training regimens, without any additional endurance exercise, can in fact replicate most of the health benefits generally associated with running, swimming, and walking.
8. Weight training on its own boosts VO2 max, the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual.
9. Weightlifting has been shown to greatly help the elderly stay in shape by keeping the brain active and the nervous system and body attune to the coordination of movement.
10. Strength training helps to avoid the loss of joint flexibility that comes with aging.
Additional Studies of Benefits
1. Boston University School of Medicine Scientists performed a study using a push-up gene in a mouse to examine how strength building affects metabolism and other physiological systems. The scientists concluded that weightlifting helps to regress obesity and resolve metabolic disorders.
2. Weightlifting can create Non-Bulky muscles that have stronger thicker fibers, which shown to enhance performance in endurance sports (the myth has always been that weightlifting builds bulk which slows down endurance athletes).
3. Studies show that cyclists who do plyometric strength training improve the function of the nervous system. They have far more genetic remodeling within their muscles than cyclists who did no strength training. Their muscles contain
twice as many various signaling molecules that jump-start adaptive changes and make muscles better able to use oxygen, which gave them great endurance. Resistance exercise amplifies the adaptive signaling response in the muscles. It redoubles the benefits of the cycling or running. It also, as other studies show, tunes up an out-of-shape nervous system.
4. Even if no greater muscle mass is seen, weight training can increase the activation of motor units within muscles.
5. In skeletal muscle, studies have shown evidence of newly formed nuclei, as well as additional nervous system connections.
6. Resistance training requires an upsurge in brain usage.
7. Certain weight training regimens, without any additional endurance exercise, can in fact replicate most of the health benefits generally associated with running, swimming, and walking.
8. Weight training on its own boosts VO2 max, the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual.
9. Weightlifting has been shown to greatly help the elderly stay in shape by keeping the brain active and the nervous system and body attune to the coordination of movement.
10. Strength training helps to avoid the loss of joint flexibility that comes with aging.
I look forward to helping you become the Best Version of You!
Call or Text: 715-424-2400
Call or Text: 715-424-2400