Even if you don’t want to get ripped like a model in some muscle magazine, research has shown that strength training can provide a wide variety of benefits.
That goes for men and women — even if they don’t want to look bulky. Simply put, people of all ages, sizes and fitness levels can reap rewards from lifting weights. By the way, being able to bench press an SUV isn’t one of the benefits we’re talking about.
The Centers for Disease Control and Prevention listed these possible gains - not counting muscle mass – from regular participation in strength training:
- Reduced signs and symptoms of diseases and chronic conditions: This includes arthritis, back pain, depression, diabetes, obesity and osteoporosis.
- Improved flexibility and balance: Expect fewer falls and related injuries (i.e. broken bones). Although strengthening and range-of-motion exercises are beneficial for everybody, they prove particularly valuable for senior citizens. In fact, a New Zealand study showed that women, ages 80 and older, experienced a 40 percent reduction in falls after performing simple strength and balance training.
- Stronger bones: Strength training can offset an annual 1-2 percent reduction in bone mass for women. The result: Fewer fractures from falls.
- Weight maintenance: Weight control is more likely in people who lift weights. Why? Because metabolic rates rise as much as 15 percent with increased muscle mass.
- Diabetes: This ailment can be better managed. Glucose control is related directly to strength training, according to a recent study of Hispanic men and women.
- Sleep: It’s easier, deeper and longer.
- Heart disease: The risk of heart disease lessens with the strengthening of aerobic capacity and the leaning of the body.
- Slower aging: This comes as people build muscles and improve bone density, which is best achieved through two-to-three strength training sessions per week.
- Health and happiness: It comes naturally through weightlifting, as the body releases chemicals that produce similar results to anti-depressant medications.