Nothing beats strength training for building muscle. Whether you’re lifting free weights, using machines, or working with resistance bands, strength training (also called resistance training) can help you get a strong, defined physique.
However, the benefits of regular strength training go way beyond aesthetics. Lifting weights can improve your overall health, boost your mood, and even make daily life easier.
Ahead, we’ll explore some of the surprising benefits of strength training. From improving bone density to sharpening your focus, you’ll see why lifting weights is one of the best things you can do for yourself.
We’ll also explore some ways to get the most out of your strength training routine, from refueling after workouts to investing in quality gear, like a good pair of weightlifting grips.
Strength training is a form of exercise that challenges your muscles by working against external resistance. This resistance can come from barbells, dumbbells, kettlebells, resistance bands, gym machines, or even your own body weight.
When you lift, push, or pull against these forces, your muscles experience tiny tears at the microscopic level. As your body repairs these tears, your muscles grow back stronger and more resilient.
But getting bigger muscles is just one of the benefits of lifting weights. Whether your goal is to build muscle, improve mobility, or simply stay active and strong, resistance training provides a foundation for long-term health and fitness. Let’s do a deep dive into the benefits of weight training.
Carrying extra weight around your midsection isn’t just about looks—it can seriously impact your health.Visceral fat, the deep belly fat that surrounds your internal organs, is linked to a higher risk of heart disease, diabetes, and inflammation.
Strength training can help combat this by increasing muscle mass, which can in turn boost your metabolism and encourage your body to burn more fat, including the stubborn kind around your waistline.
Balance isn’t just about having good reflexes. Your ability to stay steady comes from strong muscles working together to support your movement. Strength training improves stability by forcing your muscles to engage and adapt, especially with unilateral exercises like lunges and single-leg deadlifts. When your muscles are strong, you’re less likely to stumble.
A strong core is also vital for good balance. Moves like chops and lifts, where you move weights diagonally across your body, train your abdominal and deep stabilizing muscles. The stronger your midsection, the better your balance.
There is an established link between weightlifting and mental health. Exercise releases feel-good endorphins while reducing stress-inducing cortisol. Lifting weights in particular provides a sense of control and accomplishment. Each time you push through a tough set, you’re proving to yourself you can handle challenges, boosting your confidence.
And if you’re looking for the best way to ease anxiety, research suggests lifting low to moderate weights has the greatest anti-anxiety effects. So, whether you’re bench pressing, squatting, or deadlifting, you’re not just getting stronger physically—you’re building mental resilience, too.
Research has found that strength training can help regulate blood sugar in people with prediabetes and diabetes. Your muscles play a big role in managing glucose levels, since they pull sugar from your bloodstream to use for energy. When you train regularly, your muscles become even better at this process, improving their ability to absorb and store glucose.
This is great news for anyone looking to prevent or manage diabetes. By keeping blood sugar levels in check, strength training can reduce the risk of insulin resistance and other metabolic issues. The next time you hit the gym, know that you’re not just building muscle—you’re also helping your body process fuel more efficiently.
Bone density naturally decreases with age, especially for women. Osteoporosis makes bones more fragile and prone to fractures, but strength training can help slow this process. Lifting weights puts stress on your bones (in a good way), signaling them to grow stronger and denser.
Moves like squats and leg presses are especially effective for strengthening the hips and spine, two areas that are most vulnerable to bone loss.
If you want to keep your skeleton strong for years to come, resistance training is one of the best things you can do. To get the most out of each workout, make sure you have the right gear, including a quality pair of weightlifting grips.
Strength training changes the way you look—but more importantly, it changes the way you see yourself. A 2017study analyzing multiple research papers found that resistance training significantly improves body image in several ways. People who did strength training had greater body satisfaction and less anxiety about their physique in social settings.
When you see yourself getting stronger, hitting new personal bests, and moving with power, your self-perception shifts. You start to appreciate what your body can do, not just how it looks. And that kind of confidence can carry over into other aspects of life.
Maximize your results with these simple yet effective tips:
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