11 Benefits Of Lifting Weights - Working for Health (2023)

Strength training your body is quite vital to improve your overall health. People doing regular exercise must include strength training exercises like lifting weights to get the highest benefits.

Lifting weights may help you attain better physical and mental strength. Moreover, you could provide optimum support to your body with increased strength.

Similarly, lifting weights offers numerous benefits that may help improve an individual’s life. Hence, this article will list some of the essential benefits of lifting weights.

  • Improves Strength And Makes You Fit

    Lifting weight is one of the best exercises to improve the body’s strength. Improving the muscle’s strength is highly beneficial[1] in making several daily tasks doable.

    Moreover, good body strength at an older stage allows one to stand firm and tall, avoiding several injuries.

    Weight lifting is a part of resistance training in which an individual has to contract the muscles against a resistance force.

    Hence, acting against resistance allows[2] you to strengthen and tone the muscles.

    Generally, weight lifting is categorized under isotonic strength training as it involves muscle contraction through a different range of motion.

    Moreover, lifting weight is crucial for athletes as it may help support endurance and improve their in-game performance.

  • Helps Boost Confidence

    Weight lifting could be highly beneficial for people with low self-confidence. People lifting weight regularly may simultaneously experience a positive change in their body structure and mindset.

    Lifting weight may help preserve lean muscle mass and enhance muscle formation. Hence, a well-structured muscular body may help boost[3] an individual’s self-confidence.

    Additionally, weight training could help keep the mind active and healthy. A study[4] shows that exercise has a positive impact on mental health too.

    People struggling with anxiety, depression, and other mental issues may experience observable changes in their condition.

    Hence, lifting weights regularly or routinely may allow you to reduce stress, ease depression, and increase happiness.

    Moreover, it would motivate you to stay disciplined, which is crucial for boosting self-confidence.

  • Protects The Bone Of All Age Groups

    Older people are prone to fractures and falls. Do you know why? As people age, they start losing their bone strength and essential nutrients to keep the bone healthy.

    Especially, women after post-menopause may find their bones weak and tender due to low estrogen levels.

    Here, lifting weights could help restore the bone’s strength and mass[5]. As per Wolff’s Law, bones reconstruct or strengthen themselves based on the weight placed on them.

    Hence, weight lifting exercises would put additional pressure on the joints and bones, resulting in improved bone mass and mineral density.

    Moreover, it could help avoid several bone-related diseases like osteoporosis, osteopenia, etc. But, you should avoid lifting weights beyond your limits to prevent unwanted injuries.

  • Improves Body Posture

    Lifting weight has been linked with improving body posture. Generally, people doing desk jobs may find themselves in an awkward position for an extended period.

    Such an unusual position may cause rounded shoulders, and hunched back, which may lead to bad body posture.

    It is believed that people with bad body posture limit their shoulder’s range of motion, the flexibility of the joint, etc.

    Here, weight lifting may help restore the perfect body posture and improve body flexibility.

    Weight lifting could help by opening up the chest and strengthening the back muscles to enhance the freedom of movement.

    Moreover, it could help strengthen the vertebrae and keep the backbone in shape, essential for maintaining[6] the perfect body posture.

  • Helps Lower Back Pain

    Developing back pain is getting more common with age. But, people could get rid of the issue by lifting weights or performing resistance training.

    Generally, people develop back pain due to muscular imbalances, including unstable core and weak bones.

    Moreover, people having bad biomechanics could be significantly prone to developing back pain.

    Hence, working on building total-body strength could help avoid or reduce back pain.

    Working on total body strength would help evenly distribute work pressure among different muscle groups.

    But, due to strong and weak muscles, you may experience muscle imbalance leading to back pain or other joint pain.

    Here, lifting weight could help strengthen[7] all muscle groups, including the core, hamstring, and glutes, and maintain muscle balance to reduce pain.

  • Reduces The Risk Of Injury

    An individual may easily sustain injuries with lower strength. But, a robust and muscular person barely gets any injury.

    Do you know why? Generally, strength training like lifting weights could help achieve the strength to perform heavy physical tasks smoothly.

    Hence, including weight lifting in your routine may help lower the risk of injuries[8].

    Performing multiple exercises using optimum weights could help make your crucial joints like knee, hips, ankles, etc., strong.

    Moreover, it increases the muscle mass vital for supporting the bones while performing different tasks.

    Hence, lifting weights could help improve mobility, range of motion, and strength to minimize injuries.

    Almost all athletes worldwide include strength training like weight lifting to perform better in their sport and avoid unwanted injuries while playing.

  • May Help Lower Blood Sugar Levels

    The benefits of lifting weights aren’t limited to building strength. It could also benefit in lowering blood sugar levels and reducing the symptoms of type 2 diabetes.

    Skeletal muscles constitute a significant group of muscles that offers insulin sensitivity.

    Hence, you may achieve higher insulin sensitivity with increased skeletal muscle concentration in the body.

    Moreover, the skeletal muscles could help lower the blood glucose level by transferring the excess glucose to the muscle cells.

    Lifting weights regularly could help increase muscle mass, as it induces the production of muscles.

    Hence, you may get improved[9] blood sugar management with increased muscle mass in the body.

    Additionally, weight lifting at a healthy stage could help avoid developing blood sugar-related issues.

  • Helps Lower And Maintain Body Weight

    You might have heard trainers suggesting lifting weights alongside other exercises to lower body weight.

    Lifting weights could excessively burn calories essential for reducing body weight. Primarily, weight lifting burns calories in two ways, i.e., by building muscles and increasing metabolic rate.

    Strength training like weight lifting builds and restores muscle mass. Lifting weights may help increase fat burning while limiting muscle degradation.

    Research[10] shows that it is essential to perform physical activity to lower and maintain the right weight of the body.

    Moreover, resistance training, including lifting weights, could induce muscle formation leading to muscle growth.

    People with higher muscle concentration are found to be metabolically active. Moreover, muscles have higher metabolic efficiency than fat, increasing calorie burning throughout the day.

    Hence, strength training keeps your metabolism high and burns calories even during rest hours.

  • Protects Heart From Several Risks

    Deposition of abdominal fat, especially visceral fat, has been a primary cause of several heart diseases.

    Visceral fat releases specific proteins and hormones responsible for causing inflammation in the body.

    Hence, these inflammatory reactions may cause damage to blood vessels and arteries, resulting[11] in certain heart diseases.

    Here, lifting weight could help by cutting off the excess abdominal fat and reducing the inflammatory reactions.

    Blood cholesterol, especially low-density (bad) cholesterol, is one of the major causes of several heart diseases.

    Regular strength training could help balance[12] the cholesterol levels and reduce the LDL cholesterol concentration in the blood.

    Moreover, it lowers[13] blood pressure and improves blood circulation throughout the body. Weight reduction could be another reason for reduced risks of heart diseases.

  • May Prevent From A Few Chronic Disorders

    Weight lifting could be vital training in terms of preventing chronic disorders.

    Moreover, people suffering from chronic illnesses may experience reduced symptoms[14]after including weight lifting in their workout routine.

    Generally, lifting weights could potentially prevent chronic disorders like diabetes, heart diseases, neuromuscular disease, HIV, some cancers, etc.

    Lifting weight could help maintainblood circulation and pressure to keep the arteries healthy.

    It could reduce the abdominal fat that may prevent the development of multiple heart conditions.

    Moreover, reducing visceral fat could be beneficial in lowering the risk of developing cancer.

    Muscle growth due to weight lifting could benefit from suppressing the increasing blood glucose level.

    Hence, adding such exercises to your daily routine would help maintain[15] overall health.

  • Offers A Better Quality Of Life

    Weight lifting has been linked with improving quality of life. Generally, lifting weight enhances the well-being of older people as it boosts their physical and mental health.

    But, it could offer a better life to younger individuals as well. Adding weight lifting to the routine would help boost your mood and energy to perform the exercises with discipline.

    Moreover, it would increase positivity essential for performing several crucial tasks of the day.

    Additionally, strength training improves immunity; hence, it keeps you active and healthy to fight off several harmful microbes.

    Weight lifting could help reduce pain, sleeplessness, physical functioning, etc., in older people, which is vital for a better quality of life[16].

    Hence, a life with boosted strength and abilities increases self-esteem and confidence, resulting in a better life.

  • Lifting weights is one of the highly recommended exercises during strength training. But, it offers numerous benefits besides increasing strength.

    Some people prefer doing weight-lifting exercises to boost their weight loss process. Similarly, you may also start doing these exercises to get the benefits mentioned above.

    Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.


    What are the health benefits of lifting weights? ›

    Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.

    What are 3 benefits of lifting? ›

    • Increased muscle mass: Muscle mass naturally decreases with age, but strength training can help reverse the trend.
    • Stronger bones: Strength training increases bone density and reduces the risk of fractures.
    • Joint flexibility: Strength training helps joints stay flexible and can reduce the symptoms of arthritis.
    Oct 23, 2019

    What are 3 benefits of weight training besides getting stronger? ›

    Health benefits of resistance training

    Maintaining flexibility and balance, which can help you remain independent as you age. Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest. May help reduce or prevent cognitive decline in older people.

    What are 5 benefits of strength training? ›

    5 Benefits of Strength Training
    • Benefit #1: Maintaining Muscle Tissue.
    • Benefit #2: Increased Strength.
    • Benefit #3: Improved Bone Health.
    • Benefit #4: Controlled Body Fat.
    • Benefit #5: Decreased Risk of Injury.

    What happens to your body if you lift weights everyday? ›

    Your muscles need time to rest and recover after exercise in order to repair and rebuild back stronger. Lifting weights every day can impede this repetitive process and compromise your gains in strength and size, and can certainly increase the risk of injury.

    How long should you lift weights each day? ›

    No matter what your gender or age, lifting weights is a great way to increase your resting heart rate, lower body fat, improve balance and motor coordination, and enhance joint stability. For a total body workout, it's recommended lifting weights for 20 minutes to 30 minutes three days a week.

    What are the 5 important lifts? ›

    The five basic exercises bench press, deadlift, squats, shoulder press and pull-up are generally known as the big 5 of strength training. Due to the adjustability of the resistance, the lat pull-down is often used instead of the pull-up.

    What does lifting weights do to your brain? ›

    The long-term study found that strength training led to overall benefits to cognitive performance, benefits linked to protection from degeneration in specific subregions of the hippocampus. The hippocampus is a complex structure in the brain with a major role in learning and memory.

    What is the most important thing in lifting? ›

    Keep good posture.

    Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while having a slight arch in your lower back. Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don't twist as you lift.

    What are the six general benefits of weight training? ›

    Here are six benefits to bringing weight lifting into your training programme.
    • 1) Improved fat loss. ...
    • 2) Enhance your mood and reduce stress. ...
    • 3) Gain strength without bulking. ...
    • 4) Reduce your risk of injury, back pain and arthritis. ...
    • 5) Improve your athletic performance. ...
    • 6) Reduce the risk of heart disease and diabetes.

    What are the 3 most important weight lifting exercises? ›

    As we mentioned above, the big three are the bench press, squat, and deadlift. They're the three lifts used in powerlifting, where powerlifters use the combined total to measure their strength against their competitors.

    What are the 3 main exercises to build strength? ›

    The squat, deadlift, press and bench press are the best exercises for strength, and should make up the majority of your programming throughout your lifting career.

    How long do I lift weights before I see results? ›

    It can take about three to four weeks to see a visible change. You'll see some real results after 12 weeks, but it "all depends on your goals, and what type of strength training you are doing," says Haroldsdottir. Muscles are made up of two different types of individual muscle fibers: type one and type two.

    What happens if you lift weights but don t eat enough protein? ›

    Your body needs protein to build and repair tissues, so if you aren't eating enough, your muscles won't have the material they need to grow. You could feel “punch drunk” after working out, your arms and other muscles might ache more than usual, and your body may even feel generally weaker.

    What happens if you only lift weights and no cardio? ›

    Lifting weights requires more supervision and instruction for maximum benefit and avoidance of injuries than cardio exercise. Using weights alone without cardio, you will most likely develop bulk instead of a toned and streamlined body.

    What should you not do when lifting weights? ›

    1. Don't hyperventilate (breathe in and out fast) or hold your breath when you lift heavy weights. ...
    2. Don't continue lifting if you feel pain. ...
    3. Don't lift weights if you are light-headed. ...
    4. Don't exercise any set of muscles more than three times a week.
    5. Don't “cheat” on your technique to lift heavy weights.
    Jan 15, 2003

    At what age should I stop lifting heavy weights? ›

    Heavy weights.

    Lifting weights is a great way to build muscle strength, but when you're over 50 there is no reason to push yourself too hard. Try a slightly lighter weight that you can safely do 10 to 12 reps with.

    Will weight lifting burn belly fat? ›

    Weight training is also an important component of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you to burn off more fat.

    What is the king of all lifts? ›

    Deadlifts. By that fact alone, the deadlift is king. Of the three major compound lifts, the deadlift is the only movement that occurs within one motion, not two.

    What are the big three lifts everyday? ›

    Big 3 Workout: What is it and is it right for me?
    • Deadlift - Deadlifting is, quite simply, the best lift you can do for your whole-body strength. ...
    • Squat - Squats are the single best compound lift for your lower body. ...
    • Bench Press - Think of the bench press as the upper-body equivalent of the squat.
    Sep 10, 2018

    What workout builds the most muscle? ›

    The Top 7 Muscle Building Exercises
    • Squats. Squats are the king of all muscle and strength building exercises. ...
    • Deadlifts. ...
    • Dips. ...
    • Pull Ups. ...
    • Bench Press. ...
    • Overhead Press. ...
    • Rows.

    Is lifting good for Mental health? ›

    Absolutely! There's plenty of evidence to show that lifting weights improves your mood and brain power regardless of your starting point. Lifting weights can improve your cognitive performance – which basically means how well your brain works.

    Does lifting weights reduce anxiety? ›

    “In our study, a single bout of resistance training led to significant reductions in anxiety sensitivity,” says Broman-Fulks. “The cumulative evidence to date suggests that weight training may be an effective way to reduce anxiety and other negative mood states.”

    Does weightlifting make you happier? ›


    The benefits of lifting weights are not just physical - you can also receive a serious boost to your mood and self-esteem. Training with weights releases endorphins, hormones that relieve stress, fight depression and make you feel happy overall.

    What is the single best lift? ›

    1 The Deadlift

    The deadlift is first on the list for a reason. It not only works your back from top to bottom – from the upper traps down to the spinal erectors in your lower back – it also works your quads, glutes, forearms, biceps, and rhomboids, just to name a few.

    What are three things you should do before lifting? ›

    There are some simple things to do before and during the lift/carry:
    • Remove obstructions from the route.
    • For a long lift, plan to rest the load midway on a table or bench to change grip.
    • Keep the load close to the waist. ...
    • Keep the heaviest side of the load next to the body.
    Sep 6, 2022

    What are the 4 key lifts? ›

    Though there are thousands of different exercises we could do in the gym, barbell training comprises just four exercises, the so-called “Big Lifts.” These compound movements — the squat, press, deadlift, and bench press — should make up 90% of any athlete's strength program, regardless of their level of advancement.

    What part of your body will be most benefited from exercise? ›

    Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.

    What are the seven principles of weight-training? ›

    JERRY Diaz, a certified National Academy of Sports Medicine personal trainer, said there are seven principles of exercise: individuality, specificity, progression, overload, adaptation, recovery, and reversibility.

    What are the 3 basic principles of weight-training? ›

    Principles of Training

    The best fitness training programs are built on three principles: overload, progression, and specificity. By using these principles, you can design an exercise program that improves performance, skill, ability, and physical fitness.

    Can a 75 year old man build muscle mass? ›

    Seniors who work at it, however, can still make strength gains. “Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.

    Which food increase body strength? ›

    10 Foods to Increase Muscle Strength
    • Bring this list with you to the grocery store and stock up on these 10 foods to help build muscle, increase strength and improve your health:
    • Eggs. ...
    • Wild Salmon. ...
    • Quinoa. ...
    • Spinach. ...
    • Greek yogurt. ...
    • Sunflower seeds. ...
    • Soybeans.
    Dec 1, 2022

    What is the best workout routine to build strength? ›

    • Monday: Chest/Back. Tuesday: Legs/Shoulders. Wednesday: Off. Thursday: Chest/Back. Friday: Biceps/Triceps. ...
    • Monday: Chest/ Biceps. Tuesday: Back/Abs. Wednesday: Off. Thursday: Shoulders/Triceps. Friday: Legs/Calves. ...
    • Monday: Back /Biceps. Tuesday: Chest /Triceps. Wednesday: Off. Thursday: Legs/Calves. Friday: Shoulders/Forearms.

    What foods are good for strong muscles? ›

    Muscle building foods for gaining lean muscle
    • Eggs. Eggs contain high quality protein, healthy fats, and other important nutrients like B vitamins and choline ( 1 ). ...
    • Salmon. Salmon is a great choice for muscle building and overall health. ...
    • Chicken breast. ...
    • Greek yogurt. ...
    • Tuna. ...
    • Lean beef. ...
    • Shrimp. ...
    • Soybeans.

    What are the long term benefits of weightlifting? ›

    “Such exercises also improve glucose metabolism, enhance maintenance of healthy body weight, and help improve cardiovascular risk factors such as blood pressure,” she said. “All these factors lead to lower risks of cardiovascular disease, cancer, and diabetes, which lowers mortality risk.”

    What are three guidelines to always remember when lifting weights? ›

    Here are some guidelines to help you avoid injury and keep your program on track.
    • Always warm up and cool down properly.
    • Use proper form to avoid injuries and maximize gains. ...
    • Breathe out when you are lifting or pushing; breathe in as you slowly release the load or weight.

    How can I increase my body strength naturally? ›

    How to improve your strength and flexibility
    1. lifting weights.
    2. working with resistance bands.
    3. heavy gardening, such as digging and shovelling.
    4. climbing stairs.
    5. hill walking.
    6. cycling.
    7. dance.
    8. push-ups, sit-ups and squats.

    What are 5 benefits of strength? ›

    5 Benefits of Strength Training
    • Benefit #1: Maintaining Muscle Tissue. Around when you turn 30 years old, growth hormones decrease dramatically in the body. ...
    • Benefit #2: Increased Strength. ...
    • Benefit #3: Improved Bone Health. ...
    • Benefit #4: Controlled Body Fat. ...
    • Benefit #5: Decreased Risk of Injury.

    What are 2 key benefits of strength training? ›

    Increased muscle mass: Muscle mass naturally decreases with age, but strength training can help reverse the trend. Stronger bones: Strength training increases bone density and reduces the risk of fractures. Joint flexibility: Strength training helps joints stay flexible and can reduce the symptoms of arthritis.

    What are 4 benefits of muscle endurance training? ›

    Benefits of muscular endurance training
    • helping maintain good posture and stability for longer periods.
    • improving the aerobic capacity of muscles.
    • improving the ability to carry out daily functional activities, such as lifting heavy items.
    • increasing athletic performance in endurance-based sports.
    Jan 28, 2021

    What are 10 benefits of muscular strength? ›

    Benefits of Muscular Strength and Endurance
    • Increase your ability to do activities like opening doors, lifting boxes or chopping wood without getting tired.
    • Reduce the risk of injury.
    • Help you keep a healthy body weight.
    • Lead to healthier, stronger muscles and bones.
    • Improve confidence and how you feel about yourself.

    What is power of 10 strength training? ›

    The principle behind The Power of 10 is simple: by lifting weights in slow motion, making each rep last 20 seconds (10 seconds lifting and 10 seconds lowering) instead of the typical 7 seconds, you can maximize muscle transformation.

    Does weight lifting reduce belly fat? ›

    Weight training is also an important component of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you to burn off more fat.

    How soon will I see results from lifting weights? ›

    It can take about three to four weeks to see a visible change. You'll see some real results after 12 weeks, but it "all depends on your goals, and what type of strength training you are doing," says Haroldsdottir. Muscles are made up of two different types of individual muscle fibers: type one and type two.

    Does weightlifting increase testosterone? ›

    All Types of Exercise Count. Endurance training and resistance training (such as weight lifting) both boost testosterone levels briefly, Schroeder says. Lifting weights or doing other strength-training workouts has a bigger effect on your testosterone, Schroeder says.

    Can you build muscle after 50? ›

    It's never too late to build muscle and strength. You can build muscle no matter your age. A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set.

    Which exercise burns the most belly fat? ›


    The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.

    What burns the most stomach fat? ›

    1. Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

    How long does it take to build muscle for a woman over 50? ›

    When it comes to seeing the physical results of your strength training and diet regime, most fitness trainers agree that it will take a few weeks for results to show. If you train consistently, then you should notice an increase in your muscle size from six to nine weeks of strength training.

    What happens after a week of lifting weights? ›

    What Happens After Taking A Week Off From Weight Lifting? When you take a week or two off from the gym every 8 to 12 weeks, your muscles, tendons and ligaments get a chance to repair themselves and the glycogen energy stores in your muscles and liver are replenished (20).

    What can 3 months of working out do? ›

    After three months, you'll start to see more of a significant improvement in strength and endurance along with a noticeable improvement in resting heart rate, blood sugar levels, blood pressure, and other health indicators.

    Does working out increase hair growth? ›

    Exercising regularly not only helps to keep your body healthy, but it also promotes healthy hair growth. When we exercise blood circulation increases, allowing for more nutrients and oxygen to get to your scalp.

    What exercise releases the most testosterone? ›

    Resistance training like weightlifting is the best type of exercise to boost testosterone in both the short and long term.

    What vitamin stops age related muscle loss? ›

    Age-related skeletal muscle loss and function, known as sarcopenia, can lead to frailty and loss of mobility among older adults. Sarcopenia increases the risk of falls and often results in loss of independent living.

    Can a man build muscle after 70? ›

    Seniors who work at it, however, can still make strength gains. “Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.

    Is it too late to build muscle at 70? ›

    Yes, you can still gain muscles if you are over 70 years old. Many forms of exercise and nutritional considerations backed by research can help those over 70 build muscle mass and improve muscle tone. However, it is essential to adapt exercises according to your health condition and physical limitations.


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