Benefits of Weight Training

I think in order to really get your fitness program firing on all cylinders you need to have a balance of cardio, weight training and clean eating. I talked about cardio and training within your target heart rate zone in a previous post. Now I want to explore weight training. I don't mean "power lifting-bulking up" kind of weight training. (Most women don't even have the genetics to bulk up naturally!) I want to talk about a weight training program to enhance your life and help with every day tasks.

Many people who start a weight training program feel changes immediately in terms of balance, coordination and strength. In the first few weeks of lifting, many of these changes come about because we gain skills in the new activity. During this time the nervous system also encounters a change that helps us use the muscles that were inactive before we started a weight training program. Physical changes start in the muscle after about six weeks. This is called hypertrophy or an increase in the size of the muscle. A major benefit of weight training is that it keeps the muscles from atrophying, or shrinking. It is true, if you don’t use it, you lose it and weight training benefits everyone by helping with everyday tasks such as carrying groceries to the car, lifting a toddler, or even just walking and bending over to get the paper out of the driveway. Increased strength through weight training is also important to bone health. Keeping bones strong and healthy is very important so we don't end up with osteoporosis or weak bones that can lead to injuries and fractures.

Dictionary.com defines physiology as the branch of biology dealing with the functions and activities or living organisms and their parts, including all physical and chemical processes. There are also physiological benefits of weight training. Not only does weight training help muscles grow stronger, it also increases the ability for them to recover from the stress of every day life. Deterioration of physical fitness associated with aging may also be reduced by a regular weight training program. Increased metabolic rate, reduction in resting blood pressure, decreased risk for Type 2 Diabetes, positive changes in blood lipid profiles and improved posture are just a few of these benefits. Increased self esteem, personal physical independence and enhanced physical activity experiences are other benefits that come with a consistent program of weight training. Weight loss and maintenance due to increased metabolism and calorie burns are also great benefits that motivate many of us to continue their weight training program.

From a mental standpoint, anyone who has participated in a consistent weight lifting program for an extended period (or even a short period) of time can certainly list the mental benefits. Increased strength leads to more self confidence and more self confidence leads to greater success in all areas of life. In addition, as changes start to occur to physical appearance, self esteem is gained. As with gains in self confidence, increased self esteem allows us to reach out and try things we may not have done in the past. Another mental benefit is simply the clear mind and increased energy level that is achieved after a weight training session. While it is true that many of us work out for the physical benefits (weight loss, more muscle definition, increased strength), some of us simply enjoy the fact that we feel better and have more energy to live and enjoy life as a result of a consistent resistance training program. And after all, isn’t living a longer, happier, healthier life what it is all about?!

I hope everyone on The Twinners had a great week and that we are all ready for weigh in day tomorrow. Good luck team!