Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction.
Benefits of Weight Training
Health:
Increases HDL - (good cholesterol) and decrease LDL - (bad cholesterol).
Reduces risk of diabetes and insulin needs.
Lowers risk of cardiovascular disease.
Lower high blood pressure.
Lowers risk of breast cancer - reduces high estrogen levels linked to the disease.
Decreases or minimizes risk of osteoporosis by building bone mass.
Decreases colds and illness.
Strength:
Increased muscle strength, power, endurance and size with enhanced performance of everyday tasks.
Flexibility:
By working the muscles through a full range of motion, weight training can improve your overall body flexibility. Increased flexibility reduces the risk of muscle pulls and back pain.
Decreases Likelihood of Injury:
Strong muscles, tendons, and ligaments are less likely to give way under stress and are less likely to be injured. Increased bone density and strength reduces back and knee pain by building muscle around these areas.
Body Composition:
Boosts metabolism (which means burning more calories when at rest) while reducing body fat. Your overall weight may not change, but you will gain muscle and lose fat. Over time we can notice decreases in waist measurements and body fat measurement.
Muscle Tone:
The conditioning effect will result in firmer and better-defined muscles.
Posture:
The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles. Stronger muscles can help you stand and sit straighter and more comfortably. One can notice improved balance and stability.
State of Mind:
As you begin to notice the positive physical changes in your body and develop a regular exercise routine, your ability to handle stress effectively will improve. Weight training allows you to sleep better, i.e., fall asleep quicker and sleep deeper.
