Why everyone talks about weight lifting: What happens to the body if you lift weights regularly

Time of India

a day ago

These days, lifting weights and building a muscular body gets a lot of attention and for one good reason. If done correctly and consistently, it can trigger a wide range of positive changes in the body, both physically and mentally.
Most of the reasons are right in front of us, it helps to gain muscle, lose fat, improve health and simply let us feel stronger but what of the impact it has on our mental well-being?
It is more than just a way to get fit! If done regularly, strength training reshapes how body executes its functions and how it makes us feel each day. Let us explore what can really happen if we lift weights regularly!
Hypertrophy (Increase in muscle mass)
Hypertrophy is a term not known by many but is secretly working in all our bodies.
Often, while lifting weights, muscle fibers can suffer tiny tears, which our body repairs, making them fuller and stronger each time. That process is called hypertrophy, it leads to increased muscle mass and strength. More body muscle doesn't just make our physical appearance good, but also helps with our everyday activities, as well as injury prevention.
Higher metabolism
Muscle burns more calories than fat! Shocking but quite true.
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As we gain more body muscle through weight lifting, our resting metabolic rate increases, meaning more energy throughout the day, that is even when we are resting. Sure, cardio is effective, but lifting weights can keep the metabolism elevated long after the session ends, too.
Stronger bones
Weight lifting puts pressure on the bones, signaling them to grow stronger and denser over time. As we age, our bones start to lose their density but if one lift weights, it can help them preven osteoporosis and bone fractures as well.
Apart from this, it also strengthens the muscle that support the joints in our body, reducing the risk of any fatal injury.
Joint health and mobility
In contrast to the myths, weight lifting improves flexibility and joint mobility when done with proper form and guidance. The muscles around our joints tend to loosen with age, but regular weightlifting strengthens each muscle to prevent injuries. While resistance training can promote better posture or even coordination, lifting weights offers us perks that allows us to move freely and confidently, without the risk of sustaining injuries.
Improved sleep quality
Not only quantity but quality matters too! Lifting weights has been associated with improved sleep quality. People who strength train regularly, tend to fall asleep faster and in a deeper state, waking up feeling fresher and healthier! This is likely to happen due to the combination of physical fatigue, improved mood and hormonal regulation.
Metabolic health
Strength training improves blood pressure and lowers the bad cholesterol (LDL) in our bodies.
This is linked to the risk of heart disease and type 2 diabetes. Even just a few sessions a week can lead to measurable improvements both in cardiovascular health and metabolic health.
Slower aging process
Now, as we age, we naturally lose muscle mass. This is a well-diagnosed condition called Sarcopenia. Regular weight lifting slows or reverses this process. It helps maintain independence, energy levels, and physical ability in old age.
Is it safe for everyone? And how much weight should we lift
Research published in the
British Journal of Sports Medicine
, compiled data from 16 studies and found that just 30 to 60 minutes a week of strength training may be enough. Those who worked out for this duration had a 10% to 20% lower risk of dying during the study period from all causes, and from cancer and heart disease specifically, compared to those who did no strength training. The benefits plateaued after one hour and decreased after two hours.
Furthermore, new research study suggests that we can get noticeable muscle gains from shorter strength training sessions as well. Just 30 minutes twice a week is all that's needed. While the
CDC
, The Centers for Disease Control and Prevention recommends that people do two days of 'muscle-strengthening activity' a week, along with at least 150 minutes of moderate-intensity physical activity
Exercises to maximise the effectiveness of strength training
Bicep curls:
Hold a pair of light weights and stand with the feet hip-width apart, while slowly keeping your arms by the side and then bend them until the weight in your hands reaches your shoulders.
Practice 3-4 sets with each arm.
Squats:
Squats build our lower body muscles while engaging our core. They are a multi-joint, compound exercise that targets all the major muscles of the lower body, including the hips, glutes, and thighs. Stand with your feet about hip or shoulder width apart, bend the knees and slowly squat towards the chair, send the hips back while keeping the head up and torso straight.
Pull -ups
: To perform a pullup, you start by hanging onto a pullup bar with your palms facing away from you and your body extended fully. You then pull yourself up until your chin is above the bar. Pullups are different than a chinup. With a chinup, your palms and hands face toward you.
Deadlifts:
Stand with feet hip-width apert, grip the barbell, with a straight back. Hinge the hips and carefully lift by driving through heels, keeping the bar close, stand all and lower the barbell.
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