Benefits of weight training

Introduction

We want to be strong. We want to look handsome and muscular. Being strong with muscular and handsome looks is the dream of any man, doesn’t matter if we admit it openly or not; its in our genes. If it were not, we won’t be seeing hordes after hordes of men from all age brackets joining a gym, and sweating off day after day to achieve the desired level of muscularity.

I have been asked this question many a times on some occasions: what are the benefits of weight training, other than adding up muscle size and strength and burning fat? While looks and physical strength are important and possibly is the most obvious reason why people join a gym in the first place, the benefits provided by regular, intense weight training obviously does not end there; it goes way, way beyond that. You can have a sneak peek into the number of points that this “idiot” has written below, and all you will see is just a glimpse of the benefits. Consult a certified professional in this field who is well versed on the ins and outs of the Iron game, and possibly you can write a big fat book on the benefits of weight training. If a magic pill is invented in near future that can provide all the benefits of weight training in edible form, I do not have the simplest doubt that it will cost a fortune.

I have tried to compile as many benefits as possible that regular, intense weight training has on the body. Not to mention, the list is exhaustive and I will add more points if it comes to my mind. It will be really helpful if you can let me know of some more additional benefits, I will definitely consider and add the same in the article. Here you go.

Benefits of weight training

Muscular, toned physique

This is the most obvious benefit of weight training, and also happens to be the most common reason why most people start weight training in the first place. Lifting weights gives the body a firmer, stronger, toned look, something desired by men and women alike.

Increased muscular strength and size: Weight training forces the muscles to lift a weight heavier than what it lifts on a day-to-day basis (books, bottles, pen, etc. Unless someone works at construction or is a strength athlete, seldom do we lift anything that is actually heavy by normal standards). Such a heavy duty stress pushes the muscles to its limits, forcing it to adapt to the added resistance, thus becoming stronger and bigger in size. The added strength and size can be much more beneficial and useful in day-to-day life activities than just looks.

Improved cardiovascular conditioning

When the muscles are going overboard in lifting the weight, transporting added oxygen for glycogenetion (oxidation of the stored glycogen in the muscles, to release energy) and on a more frequent basis to the worked muscles doesn’t remain just another activity for the lungs and heart; it becomes a necessity, or the muscles will fatigue soon.

As the body senses the need to have more oxygen in the system, the ability of the lungs to intake and distribute more oxygen improves significantly. Heart pumps blood faster in order to absorb the oxygen from the lungs and transport them to the muscles much faster than it is used to. This entire activity elevates the heart beat and breathing rate, pushing it to its limits. This process improves the functioning of the cardiovascular system as a whole, thus making it even more efficient and robust. Such an improved conditioning is of immense importance in having a healthy and strong physique.

Improved coordination

Weight training, especially that revolves around free weight compound movements, trains the body to learn recruitment patterns, and use them effectively when there is a need. Lifting a weight by using multiple muscle groups improves coordination amongst various muscle groups, with the right muscles firing at the right moment to lift and lower the weight. Such coordination trains the body to perform as a single unit and not as a collection of isolated muscle units. The difference becomes clear when someone has to lift something heavy off the floor, before and after he has started doing deadlifts in the weight room: His back automatically pushes forward and keeps itself straight, and the lift is started by pushing up with the legs rather than by pulling with a crouched up back. Such improved coordination reduces the chances of injury to almost zero.

Improved posture

Posture refers to the way we walk, stand, sit etc. The deciding factor for having a good posture is the spine. A good posture always has the spine in a neutral condition. Some lifts like the deadlifts trains the body to do just that.

One of the key points in doing deadlifts (and in that context, any weight training movement) is to always keep the back straight and spine in neutral position. Training with weights with a straight back trains our neuro-muscular system to keep it that way, even in day to day activities. The difference will be clear in a matter of months: the person will unconsciously keep the back straight and posture erect, no matter what the situation demands. An erect posture exudes confidence and a sound health, when compared to a posture that is bent forward, crooked, and looks sick.

Most exercises and in particular, deadlifts, when done correctly, will not just help in maintaining the correct posture, it can also help in correction and improvement of postures. The movement strengthens the muscles of the glutes, hamstrings, and the spinal erector muscles of the back to name a few, which are all essential in keeping a good posture. On a personal note, the movement has helped me immensely, and comes from me as a highly recommended movement for beginners and experienced alike.

Increased bone density and joint strength

Weight training does not stress the muscles only, but also puts an enormous load on the bones and the joints. Compound movements in particular, which involve multiple joints in lifting and lowering of the weight, put intense strain on the joints and bones themselves, thus making them stronger.

Lowered chances of injury in case of accidents

This point can be a no brainer when it is mentioned in the previous point that weight training increases joint strength. When meeting with some minor accidents like slipping off a slippery floor, the joints come across a sudden and unexpected shock. For a normal person, such sudden shock can snap some soft tendon or even dislocate the joint. However, for a person training with weights on a regular basis, the tendons are thick, strong and elastic, not to mention super strong joints. They can absorb the shock and in most cases, get away with no major damage. Such strength will prevent injuries and keep the individual safe.

Low body fat

Intense weight training, particularly one that revolves more around free weight, compound movements, will release anabolic hormones like testosterone in the body. Such anabolic hormones assist in burning of the body fat and building of new muscle tissue, thus giving a lower body fat and a better muscle-to-fat ratio. This immediately translates to a more muscular, toned looking body.

Increased metabolism

Intense weight training puts the body in an anabolic state, where it loses body fat and puts on lean muscle mass, and it is the muscles that actually burn calories, even when they are rested. More lean muscle mass means the body will have increased metabolism, i.e. , burn more calories even when it is rested (RMR, resting metabolic rate). Such increased metabolism where you are burning more calories, makes getting body fat more difficult than it used to be earlier. There is a reason why professional bodybuilders can lean out in a matter of weeks before a contest, while a normal person can struggle to shed off every pound of fat from their bodies. While I understand that they also take help from fat burners and things like that, the key player behind achievement of such low body fat in a matter of weeks are the muscles they have put on throughout the year.

Increased Insulin sensitivity

Weight training increases insulin sensitivity, the body’s capability to efficiently use insulin to shunt glucose to the muscle cells. Insulin is a hormone that helps the muscle cells in the body to absorb sugar from blood, which are stored as glycogen and fuel the activities of the muscles. The more insulin sensitive a person is, the lower the amount of insulin necessary to absorb blood sugar, and more efficient will be the body’s capacity to bring down elevated blood sugar levels. Increased insulin sensitivity directly translates to lowered chances of blood sugar related diseases like diabetes.

Lowered risk of heart diseases

Intense weight training taxes the cardiovascular system of the body to its limits, thus making it more and more efficient in being able to intake more oxygen, and transport the oxygenated blood to the muscles. With increased ability of the heart to perform its functions, the chances of a cardiac arrest or related issues is lowered.

Better sleep patterns

Weight training improves the sleep of an individual. With a hard workout, the tissues of the body undergo a breakdown, and need to be repaired. The need for repair calls for rest and sound sleep, for the body to start the process of repairing. So no more issues of sleeplessness and unrest, it has been taken care.

Improved appetite

Weight training increases the body’s need for nutrition, which increases the appetite of the individual and the ability of his body to absorb nutrients.

Boosted self esteem

Whether they accept it or not, everyone is sensitive about their appearance and look-and-feel. There is a reason why when we see a muscular, toned up physique, we cannot help but appreciate it on reflex.

Weight training does just that: it transforms our physique to look at its best. Intense weight training sheds fat, builds muscles and increases the muscle-fat ratio in the body, making us look better in the mirror. It also makes us feel strong, which is another feel good factor for humans. As we see our numbers going up, we feel satisfied about our progress and the visual changes that accompany with it.

Intense weight training also releases endorphins, the body’s natural painkillers. These hormones are also known as feel good hormones, due to the fact that they relax the body and elevate the mood of the person. Secretion of these hormones can boost the self-esteem of a person.

If someone wants to be the absolute best on aspects of health and fitness, and is willing to push himself to his limits by breaking all mental barriers, I will be hard pressed to find any better alternative than suggesting him to go for an intense weight training routine, something that is in resonance with his final goal. The impact that intense weight training can have on the body simply cannot be judged by just the visual changes, that’s just an added bonus, more like icing on the cake.