One of the most misunderstood areas in fitness is training with weights, also known as weight lifting or performing resistance exercise. Many people will shy away from training with weights for reasons such as the following:
- The belief that weight training is really only for athletes, bodybuilders, and power lifters
- Feeling uncomfortable with the prospect of being around ‘muscle heads’ at the gym
- Feelings of intimidation due to a lack of knowledge
- A desire to lose weight coupled with the belief that cardiovascular exercise is the only answer
- Fear of building big muscles or becoming ‘muscle bound’
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The list of reasons for avoiding weight training can go on and on. Unfortunately, all of these things are based on outdated perceptions and fears that can be overcome, and the reality is that nearly everyone can benefit from some form of resistance exercise. Let’s look at the direct benefits you can expect if you put weight training into your fitness routine:
- Muscle Gain – The obvious one comes first. The only way to make a muscle bigger and/or stronger is to make it work against resistance. Weight training provides this resistance.
- Weight Loss - Less obvious is that weight training can actually help you lose weight. Studies have shown that weight training coupled with aerobic exercise will help you lose weight faster than either one alone. Calories are an important part of the equation too.
- Better Bone Density - Fearful of osteoporosis? Bones also respond to weight lifting by becoming thicker and stronger.
- Better Body Shape - Muscles provide your body with shape. Fat obscures that shape. Everybody wants to have a nice shape.
- he equation becomes more muscle + less fat = more shape. Need I say more?
- Improved Ability to Do Daily Tasks - Everything from moving furniture to walking up and down stairs requires muscle. Adding even a little muscle size and strength will make all your day to day tasks much easier.
- Reversal of the Affects of Aging - After you stop growing, over many, many years your bones and muscle slowly deteriorate. This doesn’t have to happen, or at least happen so quickly. Even elderly people can reverse these effects by starting to train with weights.
- Confidence – When training with weights most people experience gains in self image, self esteem, confidence, and feelings of well being. Sure, many forms of exercise can provide these things, but there’s a certain something about knowing you can push a heavy weight around like a child’s plaything.
- A Body that Works Better on the Inside - Weight training raises HDL (known by many as ‘good’ cholesterol), strengthens your heart, lowers blood pressure, and decreases the risk of many diseases such as Type II Diabetes. Your muscles aren’t the only thing reaping the benefits!
Our modern society has taken us far from where our ancestors came, including the hard, physical work they had to do day in and day out. Most people are no longer required to do the hard kind of work that taxes muscles such as hauling water, building log houses, or moving bales of hay. But what hasn’t changed is our body’s need for that muscle stimulation. My hope and prayer is that I’ve convinced you of the need for and the benefits of weight training, and that you’ll join me in making weight training a part of your fitness routine.
