A beginner’s guide to heavy lifting


Lifting weights should be part of the workout routine, whether they’re training for health or cosmetic reasons.

Studies have shown that strength training has several benefits for women, including improving body composition, building lean muscle, decreasing body fat, increasing flexibility, and decreasing risk osteoporosis later in life. Incorporating heavy lifting can be beneficial simply for mental stimulation as a change of pace from typical training.

Training with heavy weights has been shown to boost self-esteem. Strength training can also help with anxiety, depression, and happiness. Although it can sometimes be difficult to motivate yourself to hit the gym, the benefits far outweigh the difficulties.

Everyone knows exercise helps burn more calories, but a regular weight training program can help burn more calories without being in the gym. We get an “after burn”, that is to say when the body continues to burn calories after a training session. Strength training also helps build muscle. Without exercise, increasing muscle mass increases the number of calories an individual burns per day.

Lifting heavy objects increases the development of many hormones, including IGF-1, which helps stimulate brain connections and improve cognitive function. Leg strength has been shown to be positively associated with stronger minds that are less susceptible to the negative effects of aging.

Resistance training with your own body weight or free weights builds more than muscle. It also helps strengthen bones and connective tissues. This increased strength and stability will help prevent injury and maintain a strong body. It can also help relieve symptoms of many conditions, including back pain, arthritis, fibromyalgia, and chronic pain.

To provide variety, avoid plateaus, and reduce the risk of injury, resistance training programs should include a mix of intensities.


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