The Health Benefits Of Weightlifting And The New Science That Supports Strength Building

Weightlifting has been controversial in the fitness industry, in medicine, and in social discourse. New scientific research on the health benefits of weightlifting however, is beginning to debunk the many myths that have undermined the positive aspects of training with weights. The studies focus on the physiology and biomechanics of strength training and bring us more evidence than ever before about what we need to do in order to be in good health and great shape through all stages of life. The evidence also recommends ways to workout with weights to achieve the best results for our own individual bodies.

Below I will highlight some of the research Reynolds analyzes in her book regarding the health benefits of weightlifting.

health benefit of weightlifting.

1. Boston University School of Medicine Scientists performed a study using a “push-up” gene in a mouse to examine how strength building affects metabolism and other physiological systems. The scientists concluded that weightlifting helps to “regress obesity and resolve metabolic disorders.”

health benefit of weightlifting.

2. Weightlifting can create non-bulky muscles that have stronger thicker fibers, which with power training have shown to enhance performance in endurance sports (the myth has always been that weightlifting builds bulk which slows down athletes in endurance sports).,

health benefit of weightlifting.
3. Reynolds points to studies that show that cyclists who do resistance training and plyometrics (a specific type of training designed to produce fast, powerful movements and improve the functions of the nervous system--i.e. Lance Armstrong photograph below) have “far more genetic remodeling within their muscles than cyclists who did no strength training. Their muscles contain twice as many various signaling molecules that jump-start adaptive changes and make muscles better able to use oxygen--to have in other words, great endurance.” Reynolds continues, “Resistance exercise, authors wrote, ‘amplifies the adaptive signaling response in the muscles. It redoubles the benefits of the cycling or running. It also, as other studies shows, tunes up an out-of-shape nervous system.’”"

health benefit of weightlifting.
4. Weightlifting improves the coordination of muscles working together, which increases an athlete’s power..

health benefit of weightlifting.
5. Even if no greater muscle mass is seen, weight training can increase the activation of motor units within muscles..

health benefit of weightlifting.

6. In skeletal muscle, studies have shown evidence of newly formed nuclei, as well as additional nervous system connections..
health benefit of weightlifting.

7. Resistance training requires an upsurge in brain usage..
health benefit of weightlifting.

8. Certain weight training regimens, without any additional endurance exercise, can in fact replicate most of the health benefits generally associated with running, swimming, and walking..
health benefit of weightlifting.

9. Building muscle tissue increases the muscles’ demand for glucose.  Muscles pull glucose from the bloodstream so that blood sugar levels don’t rise dangerously. This helps to prevent diabetes. Studies have shown that people who weight train had better blood sugar control than those who did not weight train..
health benefit of weightlifting.

10. Weightlifting helps to melt away visceral fat as well as fat that builds up around the body’s organs, which has been associated with a higher risk of cardiovascular disease and diabetes..
health benefit of weightlifting.

11. Weight training on its own boosts VO2 max, the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual..
health benefit of weightlifting.

12. Lifting less weight more times produces greater strength gains than the reverse..
health benefit of weightlifting.

13. Weightlifting has been shown to greatly help the elderly stay in shape by keeping the brain active and the nervous system and body attune to the coordination of movement. All of the above help to prevent Sarcopenia, the loss of muscle mass that begins in our 40s..
health benefit of weightlifting.

14. Strength training helps to avoid the loss of joint flexibility that comes with aging..
health benefit of weightlifting.

15. Using one’s own body weight in exercise such as yoga and Pilates, has shown to prompt muscular remodeling almost as readily as has working with weight machines..

 The health benefits of weightlifting include:

~Requires and improves focus..

~Positively affects bone density..

~Positively affects range of motion..

~Positively affects fall prevention..

~Positively affects stability and balance..

~Develops and or maintains lean muscle which provides several physiological benefits..

~Improves work capacity..

~Heightens perception..

~Improves cardiovascular function..

~Relieves stress..

Despite the many positive health benefits that weightlifting can have on us, both Reynolds and Manocchia strongly concur that all depends on how individuals perform their activities and programs. They also agree that people should be educated about fitness themselves and should only work with highly educated trainers and coaches. As we all know, it takes a micro wrong move to get injured. Manocchia asserts however, that weightlifting correctly is not solely about injury prevention. He believes that weightlifting, when done correctly, implies the right program, vocabulary, progression, and rest. Furthermore, Manocchia states that lifting weights improperly in any of the above ways will be ineffective and sooner or later demoralizing. Then he says  People just stop ..