MOVEMENT

Ingrid Clay

10 unexpected benefits of weight training

Grab your dumbbells, folks, it’s time to learn.

1. Fire up your metabolism

There are a lot of myths around metabolism, but the one thing we actually know will speed it up is strength training. According to a study called ‘Resistance training is medicine’ (I love that title!) just 10 weeks of resistance training can increase lean muscle mass, increase your resting metabolism and reduce fat.

On the flip side, “inactive adults” will experience 3-8 percent loss of muscle mass, “accompanied by resting metabolic rate reduction and fat accumulation”. Simply put, the more lean muscle you have, the more fat your body will burn even when you’re doing nothing.

Instead of asking “How many calories does weightlifting burn?” you might want to ask how many calories you’re still burning long after your weights session is over!

2. Strength training builds bone density

Strength training builds way more than muscles! Any activity that “loads” or “stresses” your bones – like lifting weights – wakes up bone-forming cells and puts them to work. According to Harvard, “the result is stronger, denser bones”.

This is great news for preventing age-related bone loss and osteoporosis. The areas where older people are more likely to fracture bones, like the wrists, ankles and hips, are also specifically strengthened with resistance training.

You can’t see it, but the bones underneath those muscles are just as strong.

This is why one of the best things you can do for your future self is to build a strength training habit that will keep you strong and active and lessen bone loss associated with aging.

3. Make a mind-body connection

Our thoughts are inextricably linked to our physical health. But when we talk about the mind-body connection in strength training, we’re zooming in to focus intently on the muscle we’re working.

For instance, when you’re doing a bicep curl you’re visualizing that muscle and feeling how it moves – every concentric and eccentric movement is conscious and deliberate.

Research has shown that this mindful approach can boost the growth of specific muscles. So lock in good form then focus on the muscle, not lifting the weight.

Learn faster, feel better, get stronger – what’s not to love about lifting?

But there’s a reason I dedicated a whole page of my book The Science of HIIT to the benefits of resistance training for the brain! While research in this area is still limited, promising studies have shown that lifting weights over extended periods can halt brain degeneration, as well as increase cognitive function such as memory and reasoning.

6. Lifting weights is good for your heart

A key indicator of fitness is how efficiently your body transports oxygen to your muscles, via the cardiovascular system, to release the energy needed for physical activity. A great way to improve this cardiovascular function is through strength training.

Resistance workouts improve cardiovascular efficiency in several ways:

• training the heart to work at a faster rate and pump more with each beat

• increasing the overall volume of blood and the quantity of oxygen-carrying hemoglobin which helps to convert energy stores into energy for bodily functions

• increasing the density and improving the function of capillaries around muscles.

7. Testosterone level up for men

I know what you’re thinking, guys. “Does lifting weights increase testosterone?” Yes, it does! Studies have shown increased levels of testosterone in men immediately after exercise and, in men who did regular strength training for a month, a long-term increase in levels.

Why is testosterone so important? Low levels can lead to depression, fatigue and erectile dysfunction. Higher levels can improve muscle strength and mass, promote red blood cell production, increase your sex drive and increase sperm production.

Two words: GET LIFTING!

8. Get a great night’s sleep

If you want to sleep better, lift weights. No, really! Regular strength training can help to improve the quality of your sleep, resulting in better overall health and longevity.

One study showed that, over 12 months, people who did muscle-building "slept an average of 17 minutes longer". I know I’d take an extra 17 minutes, how about you?

Someone just got 17 minutes extra sleep!

9. Confidence gains

This may not be a benefit you can measure on the scale, but I’ve seen a real shift in my clients from one session to the next. When you feel good about yourself, you walk a little differently.

You start lifting, the endorphins kick in and you’re feeling good, then you see the changes all your hard work has made… What a boost in self-esteem!

10. Move better through life

Functional strength training focuses on everyday movements like bending, reaching, getting up and squatting down.

Training in this way with added resistance makes everyday movements smoother and easier – especially as we age.

Your weight training FAQs

Have more questions about the benefits of working out with weights? I’ve answered some of the most common questions for you.

Does weight training burn belly fat?

Strength training will increase fat burn, but here’s the thing – you can’t spot-reduce fat. No matter what exercise you’re doing, whether you’re working your upper body, lower body or core, the fat you’re burning can come from anywhere in the body.

But that doesn’t mean you can’t get results in your target area, whether that’s your belly, thighs or arms.

When you lift weights, you’re building lean muscle, which increases your resting metabolism. This means that even when you’re relaxing, your body is still burning fat.

Exercise – including strength training – also helps with hormonal regulation, so hormones like cortisol and insulin (which play a role in muscle loss and fat storage) are kept in check.

What are the negatives of weight training?

Now you know some of the amazing, unexpected positives of weight training, let’s get into what I tell my clients who are just starting out.

Good form is key! If you’re new to lifting and jump straight in with heavy weights or poor form, you risk injuring yourself. Be patient: take the time to learn good technique and start with lighter weights until you’re ready to step it up.

You don’t need to train every single day! Overtraining can actually lead to your results going backward. Your muscles need time to repair and grow, so a good recovery routine is a must.

How many days a week should you lift weights?

If you’re a beginner, starting with 2-3 days of strength training per week is a solid plan. More advanced lifters may go up to 5 strength workouts a week – using body-part splits to ensure they’re working their total body.

Your body needs recovery time to recover and grow muscle, so always allow 48 hours between working the same muscle group. Also consider mixing up your strength days with functional training or mobility work.

This is the kind of training plan you’ll find in our 13-week muscle-building program Centr Power.

Remember, it’s not about lifting every day but making workouts count when you do.

What happens to your body when you start lifting weights?

You have so many great changes to look forward to when you start lifting weights! Before even getting to all the great benefits we talked about above, one of the first things you may notice after lifting weights is muscle soreness.

This is known as DOMS (delayed-onset muscle soreness) and it’s actually a good thing. Strength training can make small, microscopic tears in your muscles and connective tissue. The soreness is a sign that your body has jumped straight into repair and rebuild mode – growing your muscles and adding strength.

Building muscle will also boost your metabolism, meaning your body will be burning fat even when you’re not working out. You may also notice your muscles are more prominent and defined. This also requires a big focus on nutrition – so make sure you have that side of your routine locked down, too.

Over time, lifting can also improve bone density, joint strength, and even your posture. You’ll probably feel more energetic, sleep better and grow in confidence as you progress.

Is 20 minutes of weight training enough?

Yes! If you’re short on time, a solid 20-minute weight session can be very effective. The trick to getting bang for your buck is to make it high intensity and focus on compound exercises.

Compound movements multiple muscle groups at once – think squats, deadlifts and rows. This will give you a full-body workout, and by keeping rest breaks short you’ll be working at a high intensity, too.

As long as you’re consistent, regular 20-minute strength workouts can add up to serious gains over time.

If you want to get even more out of a quick workout, I recommend stacking workouts from 28 Days of Core and 28 Days of Arms programs onto your session. They’re all maximum 5 to 7 minutes, and can slide seamlessly into your routine.