If you're sticking to healthy weeknight meals, hitting up the elliptical machine regularly, and yet, you're just not seeing the results you thought you would—there could be something critical missing. And that something is strength training.
Strength training isn't just for gym rats and Schwarzenegger-wannabes. Regular weight training can benefit just about everyone in myriad ways. We're talking better sleep, less stress, and more energy. Read on for the top reasons that lifting weights goes way beyond getting buff.
Lifting weights is key to staying injury free. In addition to muscles being stronger, studies show that resistance training can lead to stronger ligaments and tendons (those are the tough connective tissues that hold bone to bone or muscle to bone, respectively), meaning you're less prone to tears or other injuries in everyday activities.
Eager to sprint faster or jump higher? An extra dose of dumbbells can work fast-twitch muscles, the speedy muscle fibers responsible for generating power. The result: You'll see gains the next time you play a game of tennis or basketball, in addition to getting stronger in the gym.
One final physical incentive? Strength training can offer speedy results. It only takes two to three weekly sessions (for less than a month) to see muscles shape up. Not interested in bench pressing 200 pounds? Not to worry: Lifting lighter weights can also be effective at building muscle—as long as you're still causing muscle fatigue.
This probably doesn't come as a surprise, but you don't need a gym membership to start getting stronger. There are plenty of ways to strength train at home with no equipment. Try our 30-minute bodyweight workout or this 15-minute HIIT routine to get started ASAP.
Turns out, hitting the books might not be the only way to give your brain a boost. Any exercise will help keep your brain healthy, but researchers found that resistance training resulted in beneficial cognitive functioning in older adults, while multiple studies have found similar results in animals.
One study found resistance training three times a week for six months led to reduced oxidative stress, which can lessen our cancer risk (for the record, the study also had similar results when testing hatha yoga). So get lifting and fuel up with antioxidants to double-team disease.
There are many well-known remedies to help us fall asleep— like sipping herbal tea and taking a hot shower. And while exercise in general has been shown to help make snoozing a breeze, studies suggest weight lifting in particular can lead to a better night’s sleep.
Originally published December 2011. Updated April 2016.
Original article and pictures take greatist.com site
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