Is weightlifting for everyone? Don’t you have to be a bodybuilder to do it? Men, women, young and old should all be remembering the importance of exercise and building strength for a long a healthy life.
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There are great benefits to weight lifting. It increases metabolism, helps with weight loss, gives you better sleep, and reduces your risk of illness and injury. Weightlifting improves bone density and fights heart disease. Weightlifting can be a wonderful addition to your fitness journey to reach your fitness goals.
Health benefits of lifting weights
Lifting weights helps increase your self-esteem. I love seeing people increase their strength and endurance and transform their bodies by sculpting them with weightlifting. Many people tell me their doctor wants them to exercise to lose weight, help control blood sugar and blood pressure, and more.
Eventually, as they begin taking better care of their bodies and building strength, they are usually taken off of insulin or blood pressure meds, or both.
Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.
They have more strength and endurance to help with their job or do things around the house. They are better able to play with their kids and enjoy recreational activities.
It’s really cool to watch people transform their round bodies and watch muscle definition and ton build. Weight-bearing exercises also help build stronger bones and joints and especially help older people.
I love lifting weights
I love lifting weights. It makes me feel good about myself because I’m trying to take good care of my body. I get to see improvements in strength and endurance by keeping a log or workout sheet to see my progress.
Also, doing a fitness evaluation to get my measurements. I test body composition, strength, flexibility, and endurance. I get retested every 6 months to see my progress. I love it because I can challenge myself.
I love lifting because it feels good to push myself past my limits or what I thought I could do. I love seeing my body transform. I love how it helps me relieve stress from work and life. A good workout helps me melt away a bad day. It helps clear my head and gives me more energy to overcome obstacles.
I love that because of exercise, I don’t take any medications that most people in their fifties have to take such as blood pressure, cholesterol, or diabetes medications. When I go to the doctor, they are always surprised that I don’t take any medication except for my inhaler for my asthma.
Seniors lifting weights
Seniors can still lift weights. They need to take precautions but it is very beneficial for them. Weight training helps with balance. It can help improve bone strength and density. And it improves range of motion in your joints. It’s especially helpful in dealing with arthritis. You can also use resistance bands if you don’t have weights.
Benefits of weight lifting for men
There are many benefits of weight lifting for men.
- Maintaining levels of testosterone
- Muscle size and strength
- Increased metabolism
- Helps decrease depression and anxiety
- Increased self-esteem
Benefits of weight lifting for females
Everyone enjoys all of the benefits of lifting weights. Females benefit from weight lifting too.
- Muscle tone
- Fat loss
- Maintaining bone density
You don’t have to be giant and bulging with muscle to get benefits from lifting weights. You don’t have to lift heavy weights either. You just have to give some resistance for your body to work against to reap tons of benefits from this type of workout. Weightlifting is for everyone. Check out how to use Low weight, high reps for weight loss.
Benefits of lifting heavy weights
Lifting heavy weights must be done with caution. But there are benefits from lifting heavier weights such as adding size and building larger muscles. It also helps with coordination and cognitive function. It helps the body recover faster from stressors. And it’s a great confidence booster for sure.
Benefits of dumbells
Dumbell workouts have lots of benefits and are one of the best kinds of weights to work out with, especially for your arms. It helps with coordination and stability of the muscles and joints. It helps work muscle strength and improve range of motion.
There are a variety of exercises you can do with them. They help to isolate the muscles and grow them.
Using dumbells for a bicep workout is very effective. It’s one of the most popular exercises I see in our gym. It’s important not to rock your body or swing the weights. You do the full range of the motion in a slow and controlled manner.
Alternating incline dumbbell curl: Extend your arms straight, keeping the elbows tight into your hops. Squeeze your bicep at the top. Reverse the movement and repeat. Complete 3-4 sets of 8-12 repetitions. Choose a weight that is challenging but you’re still able to use good form.
Motivation for lifting weights
I enjoy the feeling of exerting myself and feeling that burning sensation in my muscles after a good workout. Knowing I’m doing good for myself is so satisfying.
I like seeing my body transform into muscle definition. I like the way I feel clear-headed and relaxed while having more energy. This helps me with everyday tasks and it will help you too. So I hope you will give weightlifting a try.
Should you lifT weights every day?
Lifting weights every day is not a problem. You do not want to work the same muscles two days in a row, they need a day to rest. So you can do upper body one day and lower body the next. Or you can do chest and triceps one day and back and biceps the next. Muscles need rest to rebuild even stronger.
Disadvantages of lifting weights
Lifting weights can make your joints and muscles sore. But this is a temporary problem. It can be boring and time-consuming for some, but for a lot of people, it’s exhilarating.
If you use bad form and technique, you can get injured, so before lifting weights, make sure you know the correct way to do it. Like I said before, don’t bounce or slam the weights, keep your body still and controlled.
Hernia from lifting weights
It’s possible to get a hernia from lifting weights if you strain and put too much pressure on your pelvic or abdominal wall. It can separate the muscle tissue. These can happen when lifting really heavy weights, not light weights.
They can also be caused by lifting too much when you are overweight, not breathing through your lift, or not stretching before and after a lift. Exercises that can help with that are yoga, pilates, light weights, light crunches, running, biking, and cycling.
Burn calories weight lifting
In general, weight training can burn 90-126 calories in 30 minutes. It depends on your body weight. If you lift more vigorously you can burn 180-250 calories in 30 minutes. Studies show that you can keep burning calories hours after weight training.
The more muscle you have the more calories you burn during the day doing regular activities and even resting. It’s like a bigger engine needs more fuel to run. It’s important to put the right fuel in the engine such as healthy fruits and vegetables, even if you hate them, to be as healthy as you can be!
Each new day is a new opportunity to improve yourself. Take it and make the most of it! Don’t let any day go to waste.
Now for a joke. My favorite exercise is a cross between a lunge and a crunch. it’s called lunch. Ha ha ha!