It has been scientifically proven that physical exercise provides numerous benefits to people’s health.

Whether it is due to cardio or weight training, our body will appreciate the practice of sports remarkably . However, this last form of training (with weights) is usually associated only with those people who seek to improve their body aesthetics, and in the eyes of some individuals, it is less effective in improving cardio.

Benefits of weight training

But is it really like that? what are the benefits of training with weights? In the following lines you can find the answers to these questions.

1. Reduces stress

Physical training in general helps reduce stress, and weight training does too. In addition to being an ideal way to release tension after a long day’s work, weight training relaxes us after an intense session with dumbbells or free weights.

Lo s studies suggest that this form of training increases the production of norepinephrine (noradrenaline), a neurotransmitter that can moderate the brain’s response to stress. It also reduces levels of cortisol, a hormone that regulates and mobilizes energy in stressful situations, but in excess or in unnecessary situations causes side effects.

2. You will live longer

Physical exercise is health and strength training helps you live longer . Because the latter form of exercise helps increase muscle mass, a study from the University of California Los Angeles (UCLA) found that the more muscle mass you have, the less likely you are to die prematurely.

Therefore, weight training would help increase people’s life expectancy.

3. Helps you sleep better

Weight training helps you sleep better because it stimulates the release of serotonin, which increases the body’s levels of melatonin, a hormone involved in the synchronization of the natural sleep-wake cycle.

A study conducted in 2012 showed that subjects who did resistance training three days a week improved sleep quality compared to those who did not train.

4. Fat loss

E t many individuals associate fat loss with aerobic training , thinking that running long distances burns much more fat. However, studies suggest that high-intensity weight training not only burns calories during training, but also afterwards, as it increases metabolism and therefore continues to burn calories for the next 24 hours after the training session.

5. You will burn more calories while resting

Over time, the increase in muscle mass causes the basal metabolism to rise.

The basal metabolism is the calories that are burned when we are not physically active , that is, it is the energy necessary to maintain the correct functioning of the organs, breathing, body temperature, etc. This means that even when we rest, our body is burning more calories.

6. More strength

If our desire is to increase strength, weightlifting is, without a doubt, the training par excellence .

This does not mean that this is the only physical capacity that we can work with this method, since with weight lifting it is possible to work on strength, resistance, speed… However, the improvement in the different physical qualities will depend on different variables, such as volume or intensity, etc.

7. Healthier Bones

A greater muscle mass is not the only positive result of lifting weights, but the bones also become stronger . According to research, weight training increases bone density and levels of osteocalcin, an indicator of bone growth, by 19%.

8. Improves endurance and also cardiovascular capacity

Strength training has its benefits, as does aerobic training , and although the vast majority of people tend to associate weight training alone with strength training, combined exercise seems to be the best option for improving both physical qualities.

One methodology that employs both forms of training is blended training. This approach strengthens the muscles, provides cardiovascular benefits, and according to research by L.H. Willis, conducted in 2012, the benefits of this form of training are greater than those of individual training.

9. Reduces the risk of injury

Since weight training reduces the strength of bones, connective tissues and joints, it also reduces the possibility of and prevents injuries . Strong joints, tendons and ligaments are essential to prevent the pain of osteoporosis, and also to improve sports performance.

10. Helps you run more and perform better in many sports

Therefore, weight training helps athletes to perform better when combined with other types of training . For example, a 200-meter athlete who works on anaerobic resistance with sprints can also increase speed by doing lower body weight training.

11. Adherence to diet

It is easier to follow a diet when we train . This is what a study from the University of Pittsburgh suggests, with a sample of 169 overweight subjects. According to the results, those subjects who trained and followed a diet were able to control their daily intake of 1500 calories compared to those who did not train with weights. The latter also ate more sugar and high-fat products.

12. Improves heart health

Although weight training is not known as a cardiovascular exercise, it also improves the health of the heart . Studies suggest that resistance routines with weights reduce blood pressure, in some cases as effectively as medications. The American Heart Association recommends that adults perform weight training at least twice a week.