Lifting weights can bring benefits to every family member. From babies to the elderly, every person can do some form of weightlifting. It is important, since as we age, we start losing muscle mass as early as age 30. We lose muscle mass, so strength training is essential for maintaining it. 

Body Benefits of Lifting Weights

Building and maintaining muscle mass is important for every family member. 

• Men can gain bulk by weightlifting because they have more testosterone and become masculine-looking from lifting higher pound weights.
• Women, don’t believe the myth that lifting weights will bulk you up. You will be strong and defined, NOT bulky! Women can start with light weights and slowly build up with more reps and heavier weights. 
• Children need to be supervised when they are lifting weights, so they are taught how to handle weights with the correct techniques. There is no minimum age to start, but they should be able to follow safety rules and adult directions. Start slowly and keep it fun!

• Infants and small children can experiment with lifting their own body weight to improve strength abilities. This is accomplished by having tummy time to practice lifting their heads, shoulders, pushing up into a crawling position, crawling, pulling up to begin to stand, “furniture surfing,” and, eventually walking and running around.  Navigating stairs also helps muscle strength and balance.
• Young children can focus on agility, balance, coordination, and endurance. In lower elementary, common bodyweight exercises like push-ups, planks, and pull-ups teach kids how to move their body and provide an increase in muscle strength.  
• In upper elementary, the children can do more targeted exercises like bodyweight exercise, jump roping, hurdling, skipping, and even light weight training like bicep curls and squats. 
• In high school, the young people can try more formal weight training with moderate weights. They could also try lunges, presses, rows, and deadlifts. 

Strong bones- Strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass. Strong muscles lead to strong bones. Strong bones can help minimize the risk of fracture due to osteoporosis. Lifting and weight bearing exercise like walking or running can help build bone density. It can even help prevent falls in people who are already suffering from bone disease. Osteoporosis can be a result of inadequate nutrition, inactivity, age-related changes and tends to steal bone mass. 

Faster Metabolism- weight lifting can boost metabolism by increasing lean muscle mass, which burns more calories even at rest. Every pound of muscle burns roughly six calories per day at rest. That’s about three times as many calories as a pound of fat, which burns roughly two calories per day. After strength training, a person’s metabolism stays elevated through a process called excess postexercise oxygen consumption (EPOC). EPOC also is known as the “afterburn effect.” However, the afterburn effect does not have a huge effect on the body. Through a total-body strength training program, it is possible not only to prevent muscle loss but also increase muscle mass and keep metabolism up throughout life. 

Fitness Benefits

Faster times- Building strength and power help to activate key muscle groups while running so the runner can hold a faster pace. 

More flexibility- Proper weightlifting technique can help flexibility. Preforming free weight or machine exercises with weight stretches muscles and can increase flexibility and overall mobility, especially if the exercises utilize a full range of motion.

Cardio endurance is improved when working the muscles. Strength training works different muscle groups and while it puts the heart, blood vessels, and lungs through a workout. It improves heart efficiency, lowers blood pressure, enhances venous return and maximizes oxygen use.

Lifestyle Benefits

More energy – Moving your body can help give more energy because it stimulates the body to produce more mitochondria inside the muscle cells and boosts oxygen circulation inside the body. 

Sleep better – Researchers have found that resistance training is the best way to improve sleep quality when compared with sleep hygiene practices or diet. 

Less Stress- Resistance training may help reduce anxiety and stress. 

Family members tend to feel a better sense of wellness as they utilizing strength training along with doing cardio workouts, having good sleep hygiene, and incorporating a whole food diet into their lifestyles.  

Action Step

What’s holding you back? Pick up some kind of weight and get started experiencing all the benefits of strength training!

May God bless you on your wellness journey!

Joni

P.S. What strength training benefits have you experienced?