We know the weightlifting revolution is gathering steam in every nook and corner, which makes one wonder if they should do it too. Then comes the fear of looking like a bodybuilder by lifting those heavy barbells and dumbbells. While many people have made peace with the fact that lifting weights should be a part of their everyday exercise, some still firmly believe it could make them look bulky. Well, it’s time to put the whole argument to rest because folks lifting weights will not make you look like a bodybuilder.
If you still don’t believe us, here’s some proof validated by fitness coach Miten Kakaiya, the founder of Miten Says Fitness. So, lifting weights or resistance training is an important aspect of maintaining overall health and fitness. Read on to know why lifting weights should be a part of your workout routine whether or not you want to be a bodybuilder.
Should you be lifting weights if you don’t want to be a bodybuilder?
Weightlifting is not limited to bodybuilders. The benefits of lifting weights are not limited to just bodybuilders, but they extend to people of all ages and fitness levels. It should be a part of your workout routine, explains Kakaiya.
Explaining the several benefits, he adds that lifting weights using external resistance helps strengthen and tone the muscles and build endurance. “Resistance can come in various forms, such as dumbbells, barbells, resistance bands, and bodyweight exercises. Lifting weights is a crucial component of fitness as it offers various health benefits, including increased muscle mass, bone density, and improved metabolism.”
Know the benefits of lifting weights
Lifting weights offer a plethora of health benefits, including the following:
1. Helps you build muscle mass
As we grow older, we tend to lose muscle mass, which often leads to weakness, frailty, and poor balance. Studies have shown that lifting weights can have a significant impact on muscle mass. Lifting weights can help to maintain and even increase muscle mass, which can lead to better physical function and independence in later life, explains Kakaiya.
2. Strengthens the bones
Did you know our bones reabsorb calcium and phosphate from your bones as you age? This makes your bones weaker and increases your risk of several diseases like osteoporosis. A study published in the journal Endocrinology and Metabolism found that resistance training can prevent the risk of osteoporosis. So, lifting weights is also important to improve bone density.
3. Aids weight loss
Resistance training increases resting metabolic rate, as per a study published in the Journal of Applied Physiology. Resistance training can increase metabolism by increasing muscle mass. “Muscle is a metabolically active tissue, meaning it burns more calories at rest than fat. Therefore, increasing muscle mass through lifting weights can lead to an increase in overall calorie expenditure, which can be beneficial in weight loss and weight management,” explains the fitness expert.
4. Reduces the risk of several diseases
A study published in the journal Medicine and Science in Sports and Exercise found that moderate resistance training can lower the risk of diseases such as type-2 diabetes and cardiovascular diseases. Additionally, studies have also found that regular exercise can help reduce the risk of certain cancers.
Tips for weightlifting
Lifting weights is an essential component of general fitness and health. Regular resistance training can lead to significant changes in body composition and physical function as well. It is a safe and effective exercise when done correctly. Proper form and technique should be emphasised to avoid injury. A qualified fitness trainer can provide guidance on how to lift weights safely and effectively. Beginners should start with lighter weights and gradually increase their weight as their strength and endurance improves. Therefore, if you are looking to improve your fitness and overall health, consider incorporating lifting weights into your exercise routine.