These muscles do exactly what you would think: They help stabilize you. Although you might lift weights to flatter your flexing muscles, each time you work out you're indirectly targeting those little muscles that help keep you upright and take care of everyday tasks such as balancing on one foot to reach a high shelf or stopping yourself from falling on an icy surface. This is especially important for people as they age.
According to the Centers for Disease Control and Prevention, falls are the leading cause of injury-related death in adults over Ladies, You Won't Get Bulky Stop fearing the weights -- lifting them is not going to turn you into a muscle-bound freak. Building huge muscles is intentional and takes a great amount of work, says certified strength and conditioning coach Mike LoBue, including lifting heavy weight at a high volume many times a week, following a weight-gain diet with copious amounts of lean protein each day and taking supplements.
LoBue assures that lifting weights and eating a healthy diet will result in a fit and lean body, not a big and bulky one. Fitness expert John Carrico says that weightlifting teaches you the skill of perseverance, the ability to overcome discomfort and challenge yourself. That decision -- that it's worth persisting through that uncomfortable situation percent contributes to successful situations in other parts of our lives.
You'll Look and Feel Better Plain and simple, weightlifting is the best way to get a lean, toned, fit body -- for both men and women. You can do all the cardio you want, but without some form of resistance training to challenge the muscles, you won't get those toned muscles in all the right places, the ones that shape your body. Where to Start? Even though you know all the benefits of weightlifting, it can still be a challenge to start or stick to a weightlifting routine.
John Carrico, fitness expert gives his number one tip: "Show up. Just walk in the door, just put the video in, just put your exercise shoes on. If you don't feel like doing it, just take the first step toward it. And then see if you can take the next step. Recruit your network. World Canada Local. Full Menu Search Menu. Close Local your local region National.
Search Submit search Quick Search. Comments Close comments menu. Video link. Close X. Click to scroll back to top of the page Back to top. By Carmen Chai Global News. Posted June 10, am. Updated June 12, pm. Finally, adult and teenage athletes that engage in strength training have a lower likelihood of injury 27 , 28 , Multiple studies have shown that regular strength-training exercise can decrease blood pressure, lower total and LDL bad cholesterol, and improve blood circulation by strengthening the heart and blood vessels 31 , 32 , 33 , Strength training also can help you maintain a healthy body weight and manage your blood sugar levels.
High blood sugar levels are a major risk factor for heart disease Strength training may lower your risk of developing diabetes and can help those with the condition manage it better.
Skeletal muscle helps increase insulin sensitivity. It also reduces blood sugar levels by removing glucose from the blood and sending it to muscle cells. As a result, greater muscle mass can help improve blood sugar management 35 , 36 , 37 , Strength training may also reduce your risk of developing diabetes.
Strength training increases joint range of motion ROM , allowing for greater mobility and flexibility. Plus, those with weaker muscles tend to have lower ROM and flexibility In fact, a recent review comparing stretching with strength training found they were equally effective at increasing ROM In fact, one review of 7 studies in youth ages 10—16 years observed a significant association between strength training and high self-esteem, physical strength, and physical self-worth Additionally, a systematic review that studied adults showed a significant link between strength training and positive body image , including body satisfaction, appearance, and social physique anxiety the perception of judgment from others Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger.
Having strong bones reduces your risk of osteoporosis , fractures, and falls, especially as you age 49 , 50 , 51 , Multiple studies have shown that strength training may reduce anxiety and boost your mood 53 , 54 , 55 , Strength training confers multiple benefits to mood regulation, such as increased self-esteem and self-efficacy.
Those who engage in strength training may have better brain health and protection against age-related cognitive decline.
Multiple studies in older adults have pointed to significant improvements in cognitive function e. In fact, one review of 16 studies including adults ages 50 years and older showed a significant correlation between resistance training and better mental health, physical functioning, pain management, general health, and vitality One review of 32 studies showed strength training significantly improved scores in pain and physical functioning Strength training provides many benefits, such as a lower risk of chronic disease, better self-esteem, and a reduced risk of injury and falls.
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Marissa Cruz Lemar. The benefits of lifting weights include building muscle, burning body fat, strengthening your bones and joints, reducing injury risk, and improving heart health. To lift weights safely, it's important to start slow, take rest days, and always use proper form.
This article is part of Insider's guide for How to Build Muscle. Marissa Cruz Lemar is a freelance writer for Insider. Follow Marissa on Twitter: mcruzmissile. Additional comments.
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