Weightlifting, commonly referred to as resistance training or strength training, is an exercise used to target the various muscles of the body. The primary goal of this type of physical activity is to increase muscle size, strength, and endurance. It is not restricted to only bodybuilders, as it provides a range of benefits to anyone who regularly performs strength training.
The Health and Fitness Journal of the American College of Sports Medicine notes that strength training is a popular workout option and has been for many years. People from all different age groups have found the advantages of this form of exercise beyond physical muscle gain.
How It Works
No matter what your age or fitness levels are, muscle strength is significant for everyone. Although you may not be striving to win a bodybuilding contest, having proper muscle strength makes everyday activities like carrying bags of groceries from your car to the house much easier. Having adequate muscular strength accelerates your metabolic rate and helps reduce stress.
Strength training is the idea of applying a load or resistance to a certain muscle that must then adapt to the load so that it becomes stronger. Not only does this create endurance, but it is also advantageous as an exercise regimen for shedding fat due to the fact that stronger muscles allow you to burn more calories with greater ease. During strength training, you can use tools such as resistance bands, free weights, and weight machines as aids, but they are certainly not essential.
Strength or resistance training is broadly classified into two types:
- Isotonic strength training: Isotonic strength training involves contracting the muscles with the use of weights or other items through a wide range of motion.
- Isometric resistance: Isometric resistance is when you contract your muscles using an object that does not move, such as the floor; an example would be performing push-ups.
If you are aiming to achieve a well-defined look, many fitness professionals advocate for a mix of cardio and strength training exercises. Strength training helps boost the communicative ability of your nerves and muscles as well as expand muscle fibers. It sets up your muscles to be better suited for tasks involving muscle strength. Generally, you can expect to see the results within two to three weeks, but it can take longer to be discernible without burning fat.
The particular type of equipment or strength-training exercises that you should do depend on your current fitness level. To gain maximal benefit from a strength training regime, it is best to have guidance from a trained trainer.
Does strength training make you bulky?
Many are skeptical about strength training because there is a common notion that performing such exercises will make you look bulky. But the truth is that this form of training actually develops your lean muscle mass, which replaces the fat in your body to give you a toned, slim look. So do not be alarmed if your body weight seems to have gone up by a pound or two after strength training; you are actually on the path to a healthier body with a leaner look. Soon, you will be going down a dress size or two.
In addition, women produce significantly lower levels of testosterone as compared to men. Since this is the hormone that promotes quick growth of muscle mass, it is unlikely that you will end up with a beefed-up look simply because you are incorporating strength training into your exercise regime.
More Benefits of Strength Training for Stronger Muscles
There are multiple benefits that people who perform resistance training experience, and all of these combine to help you build those toned, strong muscles that you were aiming for. Here’s how:
- Stronger bones: Weight training can do more than just build muscle—it can help your bones stay healthy as well. By boosting strength and flexibility in your muscles, regular weight training can lower your risk of bone injuries and diseases like osteoporosis. These strong muscles, in turn, help you maintain the muscle you built.
- Mental lifting: Unlike other types of exercise, which require commitment and time, strength training provides fast results. You will notice a difference in your muscles after just one workout session. This not only gives you tangible results but also helps you stay happy and motivated to continue your exercise routine.
- Better sleep: According to a study conducted by the Journal of Exercise Physiology Online, elderly women who perform strength training had better quality of sleep than those with a sedentary lifestyle. This not only shows that weight lifting is effective across ages but also helps keep your overall health in better shape.
Start getting stronger today.
Weightlifting has many mental and physical health benefits. Enhance these by taking an appetite suppressant such as PhenQ. This will increase your metabolism, allowing your body to burn more fat even when you’re at rest. This means it doesn’t matter how old you are, if you’re a man or a woman, or how fit you are; you can start strength training and see your body transform.
Lifting weights is great for physical and mental wellbeing. By supplementing your workout with a stimulant like PhenQ, you can increase your metabolism, leading your body to naturally become a fat-burning machine. This will work regardless of age, sex, or fitness level. Start strength training now to see dramatic changes in your body’s appearance.