I’ll admit it—I’m vain. So when I put on my summer tank tops a few months ago and noticed the dreaded "batwings" growing on the back of my arms, I panicked. I was too young to have jiggling arms, and didn't want to hide behind long-sleeved shirts. It was time to actually use the dumbbells that were gathering dust under my bed.
So, with my doctor’s approval, I set out to whip my arms (and legs) into shape. Once I started reading more about strength training, I was amazed at how beneficial a weight routine is to your body and health. Whenever I was tempted to drop the weights and grab a cookie instead, I'd remind myself of all the reasons that everyone should lift weights (and love doing it)!
1. Strength training preserves muscle mass during weight loss.
According to a University of Michigan research study, at least 25 to 30 percent of weight lost by dieting alone is not fat, but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.
2. Strength training elevates the metabolism.
Starting in their 20s, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. Regular strength training can preserve muscle throughout the lifespan and rebuild the lost muscle.
3. Strength training helps you lose weight more easily (or eat more without gaining weight).
Since muscle is active tissue (unlike fat, which is inert), it requires energy to maintain. The more muscle you have, the more you can eat without gaining weight. Strength training can provide up to a 15 percent increase in metabolic rate, which is helpful for weight loss and long-term weight control.
For every additional pound of muscle you gain, your body will burn about 50 more calories each day. A study by Wayne Westcott, Ph.D., from the South Shore YMCA in Quincy, Massachusetts, showed that a woman who strength trains two or three times a week for eight weeks gains 1.75 lbs of muscle and loses 3.5 lbs of fat.
And Johns Hopkins researchers found that while aerobic exercise burns more calories during exercise, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolism (burning more calories) for two hours after their workout is over.
4. Strength training increases bone density.
A study conducted by Miriam E. Nelson, Ph.D. of Tufts University found that strength training increases both muscle mass and bone density. Dr. Nelson’s research showed that women who lifted weights did not lose any bone density throughout the study, and actually gained an average of 1 percent more bone mass in the hip and spine. Non-exercising women lost 2 to 2.5 percent of bone mass during the same period of time.
Another University of Arizona study showed a 3 percent increase in spine and hip bone mineral density after an 18-month strength training program among women ages 28 to 39.
5. Strength training counteracts depression.
In a study of 32 men and women who suffered from chronic depression, Nalin Singh, M.D. and Tufts University associates divided the individuals into two groups. They directed half to perform strength training while the other half received health information. After three months, 14 of the 16 members who lifted weights felt better and no longer met the criteria for depression.
A Harvard study also showed that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling alone.
6. Strength training reduces sleep difficulties.
Ten people in Dr. Singh’s strength training group (from #5 above) also reported sleep difficulties at the start of the study. After 12 weeks, six of the 10 reported they no longer had trouble sleeping—they fell asleep more quickly, slept more deeply, awakened less often and slept longer.
7. Strength training reduces your risk of diabetes.
Adult-onset (Type 2) diabetes is a growing problem, with over 14 million Americans suffering from the condition. Research shows that strength training can increase glucose utilization in the body by 23 percent in just four months. As muscles contract and relax during exercise, they use sugar for energy. To meet this energy need, your body uses sugar supplies in your blood, reducing your blood sugar levels.
8. Strength training lowers your blood pressure.
The University of Arizona study (see #4, above) also showed resting blood pressure (RBP) levels were impacted by strength training. Strength training participants shifted from the high-normal RBP category to normal RBP levels. Regular exercise, including strength training, strengthens the heart, allowing it to pump more blood with less effort. The less your heart has to work, the less force (or pressure) is exerted on your arteries.
9. Strength training helps you age more gracefully.
As you age, muscle mass decreases (if you're not working to preserve it), which can cause skin to sag in not-so-pretty ways. By strength training, you can fight age-related muscle loss and maintain a more youthful physique.
10. Strength training improves your quality of life.
Building muscle allows you to get more out of life. Everyday activities, such as lifting children (or grandchildren), carrying groceries, and working in the yard are much easier when you’re not struggling with the effort. Being in shape also makes you more confident, helps you stand taller and makes you feel great about yourself. And what’s better than that?