Discover why the benefits of weight training are essential for everyone—not a luxury, a must!
If you happen to be one of those highly misinformed people who equate weight training with just buffed out dudes, or a particular political group, or world-class athletes like Schwarzenegger, or doped-up steroid fiends who preen for hours before mirrored gym walls, well let me tell you, you couldn’t be more wrong.
Weight training is not a luxury, it’s a must. In fact there are few things in my life I’m more grateful for than the guy who turned me onto it when I was in my teens. He got me started, showed me the ropes, and now, decades later, I’m still onboard. That’s because it’s literally one of thee most important components of a non-negotiable fitness routine that holds your body together as you age.
In fact the number of people whose lives would be dramatically transformed if they only pumped weights is mindboggling. Sad, too, because most folks don’t get it. Unlike the elders at my gym—peeps in their 90s who gingerly work the machines—it isn’t on their radar yet, or perhaps never was.
Benefits of Weight Training—Why It’s a Must
Here are the top 10 reasons why weight training is not a luxury, but a must. Think of it like brushing your teeth in the morning or getting adequate sleep. The good news is it only takes a few times a week for as little as a half an hour to make a difference. The following outlines some of the most significant reasons why you should:
1. Increases Muscle Mass & Strength
Muscle mass peaks in early adulthood and naturally declines with age, starting as early as 30. Weight training is essential to maintain and build muscle throughout life, supporting daily activities, physical function, and strength. Numerous studies have shown that strength training leads to significant improvements in muscle mass and strength in people of all ages, from children to seniors, making it crucial for physical performance and quality of life.
2. Supports Bone Health
Bone density peaks in young adulthood, but it begins to decline with age. Weight training, which applies stress to bones, stimulates bone-forming cells and increases bone mineral density. Research consistently demonstrates that weight training improves bone density and reduces the risk of fractures and osteoporosis, making it essential across the lifespan, and particularly for older folks. Dr. Layne Norton notes that “The best thing you can do for bone density is lift weights. Anything you can do nutritionally pales in comparison.”
3. Boosts Metabolism & Fat Loss
Metabolism naturally slows with age, leading to potential weight gain and fat accumulation. Weight training increases muscle mass, which in turn raises basal metabolic rate (BMR), helping the body burn more calories even at rest. Studies show that weight training improves body composition by increasing lean muscle mass and reducing body fat, making it a powerful tool for managing weight and preventing obesity at any age.
4. Improves Insulin Sensitivity
Insulin resistance can develop over time, leading to increased risk of type 2 diabetes. Weight training improves the body’s ability to regulate blood sugar by enhancing insulin sensitivity and glucose uptake by muscles. Research shows that weight training can improve insulin sensitivity and lower blood sugar levels, helping to prevent and manage type 2 diabetes and metabolic syndrome in both younger and older adults.
5. Enhances Mental Health & Cognition
Mental health problems like stress, anxiety, and depression affect individuals across all age groups. Weight training has been shown to reduce symptoms of anxiety and depression, improve mood, and boost overall mental well-being. Studies suggest that regular strength training leads to significant reductions in anxiety and depression, and improves mood and self-esteem. It helps individuals of all ages feel more confident and less stressed.
6. Improves Cardiovascular Health
Cardiovascular disease risk increases with age. But weight training offers a complementary benefit to traditional aerobic exercises like running or cycling by lowering blood pressure, improving cholesterol, and reducing heart disease risk. Strength training has also been shown to benefit both younger and older adults in maintaining heart health.
7. Supports Joint Health and Flexibility
Weight training strengthens the muscles around joints, reducing the risk of joint pain, stiffness, and injuries. It also improves flexibility, making it easier to perform everyday movements and sports activities. Research indicates that strength training improves joint function, reduces arthritis symptoms, and enhances agility, especially for those with joint issues or stiffness as they age.
8. Boosts Balance and Coordination
Balance and coordination are key for individuals of all ages. For younger people, these abilities are important for athletic performance, while for older adults, maintaining balance reduces the risk of falls and fractures. Studies show that weight training improves balance, proprioception (the sense of body position), and coordination, reducing the risk of injuries and enhancing movement efficiency.
9. Enhances Cognitive Function & Brain Health
Cognitive decline is a concern as people age, but weight training has been shown to boost brain health by enhancing memory, focus, and mental clarity. It also stimulates the production of brain-derived neurotrophic factor (BDNF), which promotes neurogenesis (the growth of new brain cells). Research indicates that strength training can improve cognitive performance and memory in older and younger adults, protecting against neurodegenerative diseases like dementia and Alzheimer’s.
10. Increases Longevity & Quality of Life
Regular weight training is associated with increased life expectancy and improved quality of life by promoting health, strength, mobility, and independence, and reducing the risk of chronic diseases and disabilities. Long-term studies have shown that people who engage in resistance training have a lower risk of mortality and chronic disease. It also helps individuals maintain functional independence and a healthy mindset.
Closing Thoughts
Working out with weights is a lifelong investment in your mental and physical health. But its benefits aren’t confined to any specific age group. Whether you’re a child, young adult, middle-aged, or older, it plays a vital role in maintaining and improving physical, mental, and functional independence. By improving muscle mass, bone health, metabolism, cardiovascular function, mental clarity, and overall strength, weight training is crucial for supporting longevity, preventing chronic disease, and enhancing lifespan.
Scientific Studies
I could literally fill a book with the innumerable studies showing that strength training is a must. But all you have to do is take a walk through a nursing facility these days to see what happens to people who don’t workout.
According to one report, “Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem.” (1)
Other studies found that just 30-60 minutes of weight training per week reduced the risk of all-cause mortality, cancer, and heart disease. It also improved glucose metabolism, supported body weight maintenance, promoted healthier blood pressure, and lowered the risk of diabetes. The Nature Journal found that it can literally improve the condition and appearance of your skin. (2) (3) (4)
Safety and Cautions
When starting a new weight training program, it’s important to prioritize safety to avoid injury. Begin with a proper warm-up to prepare your muscles and joints. Start with lighter weights to focus on form and technique before gradually increasing the load. Ensure you’re using correct posture and movements to prevent strain on your joints and muscles. If you’re new to working out or have existing health issues, consider consulting a fitness pro or physician for guidance. Additionally, allow time for rest and recovery between sessions to avoid overtraining. Most folks skip a day between weight training sessions.
The medical and health topics covered on the PlateofGrass website have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
