10 Amazing Benefits of Weight Training

January 05, 2020

10 Amazing Benefits of Weight Training

Amazing Benefits of Weight Training 

We all know that weight-training can improve your strength and performance and make you more visually appealing, but beyond that, what are the benefits? In this article, we are going to uncover 10 amazing benefits of weight training. Let's get to it. 

1) Better Cardiovascular Health

The Journal of Applied Physiology demonstrated that young men who regularly weight-train have better functioning HDL (good cholesterol) than those who don't. Similar to cardiovascular exercise, strength training improves blood pressure and triglyceride levels as well. 

2) Less Abdominal Fat

In a 2014 study that was published in the research journal Obesity and carried out by Harvard researchers that followed 10,500 men over the course of 12 years concluded that strength training is more effective at preventing increases in abdominal fat than cardiovascular exercise. And also, unlike cardiovascular exercise weight-training also increases lean muscle mass. 

3) Improve Brain Health

A 2016 study in the Journal of American Geriatrics found that men and women ages 55-86 with a mild impairment who performed twice-weekly strength training for more than six months significantly improved cognitive scores on tests. In the study, the participants lifted at least 80 percent of their 1 rep max twice a week. Additionally, weight-training increases the production of multiple hormones including IGF-1, a hormone that helps stimulate connections in the brain. 

4. Reduce The Risk Of Cancer

According to U.S. News, "research from the journal Oncogene published in 2017 show that visceral fat cells produce high levels of a cancer-triggering protein called fibroblast growth factor-2, or FGF2." Visceral of course, meaning abdominal fat, which, as we talked about earlier, strength training has the ability to decrease. 

5. Diabetes

Dawn Sherr, who is a certified diabetes educator with the American Association of Diabetes Educators said, "your blood sugar may not be as elevated if you develop more muscles." Resistance training has a huge effect on controlling blood glucose levels and improves insulin sensitivity. 

6. Increase Confidence 

Weight-training has been shown time and time again to (significantly) improve self-confidence, ease depression, and increase levels of happiness

7. Decrease Risk Of Injury

Dr. Adam Rivadeneyra who is a sports medicine physician with Hoag Orthopedic Institute in Irvine, California, said, "having a good muscle base is important for all movement, balance, coordination, and injury prevention...If a muscle is too weak, it puts stress on its connecting tendon and can result in tendonitis."

8. Osteoporosis 

A 2014 study in the Journal of Family & Community Medicine found that just after 12 weeks of strength training with heavy squats (1-6 repetitions) lower spine and femur bone mineral density increased by 2.9 and 4.9 percent. 

9. Help Fight Aging 

Adults that are inactive can lose up to 8 percent of muscle mass per decade which is directly linked to an increased likelihood of death. Weight-training helps keep you, your muscles, and bones strong. 

10. Improve Flexibility 

A 2006 study in the North American Journal of Sports Physical Therapy found that eccentric (motion where the active muscle is under load or tension) strength exercises improve hamstring flexibility twice as much as static stretching. Furthermore, a 2017 study done in the journal Isoikinetics and Exercise Science concludes that strength training improves flexibility in both men and women— granted they perform the full range of motion for the exercises.  

Fun Fact

A 2015 study in The Lancet found that grip strength more accurately predicts death from any cause then does body mass index (BMI), or even muscle mass. 


The benefits of weight-training lie well beyond just looking good and increasing your strength. Weight-training also offers much more than 10 life-changing benefits, so, with that being said, I strongly recommend for the sake of your health to partake in a regular strength training program and there is no better time to begin than right now. Go out find a certified personal trainer or someone you trust and get to it! You got this!

Frequently Asked Questions

10 Amazing Benefits of Weight Training

Q: What happens to your body when you start lifting weights?

A: When you begin lifting weights you start changing your metabolism by building muscle.  Your body expands more energy maintaining muscle than fat. As the amount of lean muscle you have increases you will begin to burn more calories even if you aren't moving. 

Q: How long after starting to lift weights will I see results?

A: Weight training results are nearly instant. Although you may not see results right away when you look in the mirror the increase in strength is there. It can take up to four weeks for you to begin to see results. 

Q: What are the benefits of weight training?

A: There are many benefits of weight training--weight training helps you maintain strong and healthy bones, boost your metabolism, fat loss, regulates insulin, lowers inflammation, improves posture, sleep, mood, and energy levels. 

Q: Does weightlifting make you healthier?

A: Weightlifting does make you a much healthier individual. Lifting weights on a regular basis can speed up your metabolism, aid in weight loss, protect your joints, and help you live longer. There are also many other benefits of weight training. 

Q: Can you lose fat by weight lifting?

A: Yes, you can lose fat weight lifting while simultaneously increasing lean muscle mass which will only further aid in fat loss. 



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