The 12 benefits of weight training

Doing weights at home or at the gym brings us multiple physical and health benefits.

It has been scientifically proven that physical exercise brings numerous benefits to people's health.

Whether due to cardio or weight training, our body will thank the sports practice significantly.. However, the latter form of training (with weights) is usually associated only with those seeking to improve their body aesthetics, and in the eyes of some individuals, it is less effective for improving cardio.

Benefits of weight training

But is this really the case? What are the benefits of weight training? In the following lines you can find the answers to these questions.

1. Reduces stress

Physical training in general helps reduce stress, and so does weight training. In addition to being an ideal way to release tension after a long day at work, weight training relaxes us after an intense session with dumbbells or free weights.

Thestudies suggest that this form of training increases the production of norepinephrine (noradrenaline), a (noradrenaline), a neurotransmitter that can moderate the brain's response to stress. It also reduces cortisol levels, a hormone that regulates and mobilizes energy in stressful situations, but in excess or in unnecessary situations causes side effects.

2. You will live longer

Physical exercise is health and strength training helps you live longer.. Since the latter form of exercise helps to increase muscle mass, a study by the University of California Los Angeles (UCLA) found that the more muscle mass, the less likely you are to die prematurely.

Therefore. weight training would help to increase people's life expectancy.

3. Helps you sleep better

Weight training helps you sleep better because it stimulates the release of serotonin, which increases melatonin levels in the body, a hormone involved in synchronizing the natural cycle of sleep and wakefulness.

A study conducted in 2012 showed that subjects who performed resistance training three days a week improved sleep quality compared to those who did not train.

4. Fat loss

Eany individuals often associate fat loss with aerobic training, thinking that by running long distances, running long distances can lead to fat loss.The reason is that by running long distances, the body burns much more fat. However, studies suggest that high-intensity weight training not only burns calories during the workout, but also afterwards, as it increases metabolism and, therefore, calories continue to be burned for the next 24 hours after the training session.

5. You will burn more calories while resting

Over time, the increase in muscle mass causes your basal metabolism to increase.

Basal metabolism is the calories that are burned when we are not physically active, i.e., it is the energy needed to burn calories while we are resting.In other words, it is the energy necessary to maintain the correct functioning of the organs, breathing, body temperature, etc. This causes that, even when we rest, our body is burning more calories.

6. More strength

If our desire is to increase strength, weight lifting is undoubtedly the training par excellence..

This does not mean that this is the only physical capacity that we can work with this method, because with weight lifting it is possible to work on strength, resistance, speed... However, the improvement in the different physical qualities will depend on different variables, such as volume or intensity, etc.

7. Healthier bones

Increased muscle mass is not the only positive result of lifting weights, but the bones are also strengthened.. According to research, weight training increases bone density and levels of osteocalcin, an indicator of bone growth, by 19%.

8. Improves endurance and cardiovascular capacity

Strength training has its benefits, as does aerobic training.Although the vast majority of people tend to associate weight training only with strength training, combined exercise seems to be the best option for improving both physical qualities.

One approach that employs both forms of training is cross training. This approach strengthens muscles, provides cardiovascular benefits, and according to research L.H. Willis, which was conducted 2012, proved, the benefits of this form of training are greater than separately.

9. Reduces the risk of injury

Since weight training reduces the strength of the bones, connective tissues and joints, it also reduces the likelihood of injury and prevents injuries.. Strong joints, tendons and ligaments are essential to prevent the pain of osteoporosis, and also to improve athletic performance.

10. Helps you run faster and perform better in many sports.

Therefore, weight training helps athletes perform better when combined with other types of training.. For example, a 200-meter sprinter who works on anaerobic endurance with sprints can also increase speed by doing strength training with weights for the lower body.

11. Adherence to diet

It is easier to follow a diet when training. This is suggested by a study from the University of Pittsburgh, which included a sample of 169 overweight subjects. According to the results, those subjects who trained and followed a diet were able to control their daily intake of 1500 calories compared to those who did not train with weights. Also, the latter ate more sugar and high-fat products.

12. Improves heart health

Although weight training is not known as a cardiovascular exercise, it also improves heart health.. Studies suggest that weight resistance routines lower Blood pressure, in some cases as effectively as medication. The American Heart Association recommends that adults perform weight training at least twice a week.