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Strength Training: Why Should I Lift Weights

Most people kick against lifting weights mostly because they don't want to end up looking like a hulk, while some just figure they wouldn't like it.
Have you been sticking to healthy meals, hitting up the elliptical machine regularly, and yet, you're just not seeing the results you expected, there could be something critical missing. And that is strength training.

Strength training isn't just for gym rats, and Schwarzenegger-wannabes.
Regular weight lifting can and will benefit everyone in myriad ways. Read on for top reasons to include weight sessions into your fitness repertoire.

1. Longer Life
Most forms of regular exercise can add years to your life, but strength training in particular has big benefits.
The older we get, the more muscle mass we acquire, the less likely we are to premature death, according to 2014 research from UCLA. In other words, the greater your muscle mass, the lower your risk of death.
Thus, instead of perturbing over weight or body mass index, we should try to maximize and maintain muscle mass. And what other way to maximize those muscles than lifting weights.

2. Prevent Injury
Pumping iron is the key to staying injury free. In addition to stronger muscles, studies show that resistance training can lead to stronger ligaments and tendons( tough connective tissues that hold bone to bone and muscle to bone respectively.)

3. For Better Sleep
Those who exercise - especially those who truly push themselves – report the best sleep, and weightlifting is no exception.
In 2012, researchers found that resistance training reduced the number of times the study participants woke up during the night, as compared to a control group who performed no exercise.

4. For Stronger Bones

If chugging glasses of milk isn't just your thing, weight training may be just the fix you need. Strength training is taught to increase bone density, helping bones toughen up, therefore reducing the risk of fractures and breaks among older adults.

5. Jump -Start Power
Are you eager to jump higher or sprint faster? An extra dose of dumbbells van work fast-twitch muscles, the speedy muscle responsible for generating power.
You'll see gains the next time you play a game of basketball or tennis, in addition to getting stronger in the gym.

6. Progress is Noticeable
Nothing feels quite as rewarding as setting goals and crushing them.
Strength training can offer speedy results. It only takes two to three weekly sessions to see muscles shape up. Not interested in bench pressing 200 pounds? Not to worry, lifting lighter weights can also be effective at building building muscle, as long as it causes muscle fatigue.

7. Up that I.Q.
It turns out that hitting the books might not be the only way to give your brain a boost. Any exercise will keep the brain healthy, but researchers found that resistance training resulted in beneficial cognitive functioning in older adults.

8. Boost Self-esteem
Lifting weights go a long way in improving a person's body image, its definitely awesome to track progress and see strength gains week after week.

9. Cut Down Cancer Risk
A study found that resistance training three times a week for six months led to reduced oxidative stress, which can lesson our cancer risk. Get lifting and fuel up with antioxidants to double team diseases.

10. Protect the Heart
A heart healthy diet isn't the only path to wellness. Despite the name, cardio is not the only form of cardiovascular benefits. A resistance training routine has been shown to lower blood pressure, in some cases, as effective as taking medication. The American Health Association recommends aim for at least two strength training sessions a week.

11. To Boost your Balance
One major cause of bone breakage as we age is falling. Some of weightlifting's benefit in protecting against osteoporosis may be improved strength and balance, resulting in fewer falls. Research suggests that various resistance routines can reduce an older person's rate of falling by 30%.

12. Improve Cardio Strength
Its been proven that a fast- paced resistance workout ( look for ones that build muscular endurance) can keep your heart rate up and might even count as cardio. You could start with a metabolic routine that combines strength and cardio.

14. Perk Up that Attitude
Sad at work? Studies show weight lifting can have psychological benefits, including feeling more positive at all times which could make you happier.

15. Get Better in Bed
An all round stronger body can boost stamina and give you extra energy when you need it most. ( let's face it, panting isn't sexy at all.)

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