Why you should Strength Train and Press Weights

Written by Kenneth LeeAugust 19, 2020

Table of Contents:

Why women should lift and weight train for a stronger body

Fitness expert, Brent Bishop talks about the important health benefits of weight lifting for women and demonstrates three muscle building exercises that you try at home or at the gym..
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Why you should Strength Train and Press Weights

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STRENGTH vs SIZE Workouts | Which Training is BEST?

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STRENGTH vs SIZE Workouts | Which Training is BEST?
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Building size and strength is something most want to achieve. What’s the best way of doing it and what’s the difference between training for size and training for strength? Let’s find out!
Buff Dudes / Gym Fitness / STRENGTH vs SIZE Workouts | Which Training is BEST?

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What I’ve Learned In 1 Year of Lifting Weights!

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DISCLAIMER: I am not a personal trainer or a fitness professional. This is just me sharing my experience after one year of lifting weights on my own (without a trainer) for the results that I personally wanted for my body. If you love cardio/classes/circuits and you’re happy with your body then that’s amazing and please don’t take offence..
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THE BENEFITS OF LIFTING WEIGHTS (MENTAL & PHYSICAL)

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The Health Benefits of Lifting Weights (Mental & Physical).
#strengthtraining #weightlifting #benefits

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The Benefits of Weight Training

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The Benefits of Weight Training.
And why you should start working out..
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‘Working out is selfish!’, ‘You will hurt yourself!’ ‘Focus on doing real sports!’.
These were all sentences that I heard, shortly after deciding to go to the gym..
This is really, really bad..
Because weightlifting can actually be really beneficial for your health and wellbeing..
But what are the benefits of weight training? Should you start working out?
In my opinion weightlifting, if done right, is beneficial for everyone. We all know, that exercise itself would be great for us. But there are unique factors that only weightlifting can provide in that extent:
1. Muscle Growth: Muscles improve your physical appearance. They can better your posture and make you feel more confident, similar as great-looking clothes. Muscles therefore, can better your social life..
2. Weight Loss: The activity of weight training itself burns calories. We all know that and this isn’t something unique. But what may be new for you, is that your new muscles will also burn calories long after your workout, by boosting your metabolism. This equals to extra 100 calories per 10 kilogram of muscle mass. This is a peanut butter toast everyday, sounds great. Doesn’t it?
3. Strength Gain: This is similar to point number one, muscle growth. Strength Gain can be really beneficial in your day to day life. I know people that are complaining about not being able to open a jar with food in it. This can be really inconvenient. By training in the gym you will build your strength up. This will save you time in your everyday life..
4. Body Protection: Your muscles, bones and joints are the foundation of your body. They’re important for your stability and movement. And by lifting weights you do not only train your body, but you will also train your bones and joints. This will reduce your osteoporosis risk in your old age and your risk of breaking a bone..
There are multiple benefits of weight training. Which, in my opinion, are too much to miss out. Are you ready to start training? Let me know in the comments..
Have a great day.:-).
Studies(in chronological order) and other sources:
Muscles & appearance: https://www.tu-chemnitz.de/hsw/psychologie/professuren/allpsy2/Artikel/Hoenekopp,%20Rudolph,%20Beier,%20Liebert%20und%20Mueller.pdf.
Muscles Caloric Expenditure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139779/.
Strength Gain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/.
Body Protection and Bone Density: https://www.ncbi.nlm.nih.gov/pubmed/9927006.
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12 Reasons To Start Lifting Weights (and The Health Benefits of Resistance Exercise)

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Dr Kiel quickly reviews 12 Reasons To Start Lifting Weights (and The Health Benefits of Resistance Exercise).
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A few of the Benefits.
Heart healthy.
Reduced risk of heart attack and stroke.
Improved cholesterol profile (lower LDL, higher HDL).
Lower blood pressure.
Improves coronary blood flow.
Lower your risk of developing diabetes mellitus.
Improve Athletic Performance.
Reduce injury risk.
Extended lifespan/ live longer.
Improved / better sleep.
Increase your basal metabolic rate (BMR).
Weight loss & Improved body adiposity.
Healthy bones.
Boost your balance, flexibility.
Improved stamina, productivity.
reduced the risk of depression and suicide.
reduced stress.
improved self estee.
increase social activity, body image and mood..
reduces the risk of memory loss, dementia.

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Muscle matters: Dr Brendan Egan at TEDxUCD

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Dr Brendan Egan is a University College Dublin (UCD) lecturer in sport and exercise science in the UCD School of Public Health, Physiotherapy and Population Science, whose TEDxUCD 2014 talk is entitled ‘Muscle Matters’..
On the sporting front, Brendan has represented Co. Sligo in Gaelic football at Senior inter-county level since 2003..
In his TEDxUCD 2014 talk Brendan explains the importance of maintaining muscle mass as we age..
Modern science has led to automation which means that we are predisposed to being physically inactive and in his talk Brendan outlines the risks to our health of this development. Furthermore, better medicines are leading to greater longevity and as the global population is getting older, the long term impact on health care provision is a huge challenge to be addressed..
Brendan in his talk focuses on Sarcopenia, a disease involving age related wasting of muscle, and talks about the connections with other diseases, including cancer and diabetes, and he encourages us to change our lifestyles now in order to keep our muscles strong as we age..
Dr Brendan Egan is a lecturer in sport and exercise science in the UCD School of Public Health, Physiotherapy and Population Science covering modules in sports nutrition, exercise prescription and molecular exercise physiology..
His current research interests concern the nutritional enhancement of sports performance and the molecular regulation of skeletal muscle function and adaptation in exercise, health and disease..
Brendan graduated with a BSc in Sport and Exercise Science from the University of Limerick in 2003, before graduating from Loughborough University with distinction from the MSc in Sport and Exercise Nutrition programme..
He returned to Ireland in late 2004 to commence doctoral studies under the supervision of Dr Donal O’Gorman at Dublin City University. The focus of this research was on skeletal muscle adaptation to exercise and in particular the continuity between acute molecular responses to individual bouts of exercise and the adaptations in skeletal muscle induced by exercise training..
He was awarded his PhD in 2008, before moving on to the prestigious Karolinska Institute, Stockholm, Sweden. There he completed his post-doctoral training in Professor Juleen Zierath’s Integrative Physiology group at the Department of Molecular Medicine and Surgery. Here his research, using animal and in-vitro cell systems, focused on the transcriptional regulation of skeletal muscle insulin resistance in Type 2 diabetes by small, non-coding RNAs..
He joined the faculty at UCD in 2011..
In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. These local, self-organized events are branded TEDx, where x = independently organized TED event. The TED Conference provides general guidance for the TEDx program, but individual TEDx events are self-organized.* (*Subject to certain rules and regulations)

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When you lift weights, you build lean muscle tissue which is more metabolically active than fat. When you increase your muscle, you also increase metabolism which means you’re burning more calories throughout the day. 1 Regular strength training is just as important as cardio exercise for losing fat and getting fit.Read on for the top reasons that lifting weights goes way beyond getting buff. 1. Rev up your metabolism.

After a few dates with some dumbbells, both guys and gals will notice an increase in.Weight lifting doesn’t only train your muscles; it trains your bones. When you perform a curl, for example, your muscles tug on your arm’s bones. The cells within those bones react by creating new bone cells, says Perkins.

Over time, your bones become stronger and denser.Top 10 Reasons to Strength Train. 1. You’ll be better at, well, everything. No, we’re not exaggerating the benefits.

The physical act of lifting weights (or other forms of 2. You’ll burn more calories. 3. You’ll improve your mood and handle stress better. 4. You’ll help your heart. 5. You’ll.There are a plethora of reasons to lift heavy weights.

Learn seven benefits of resistance training and get started on your weight lifting journey today.#6 Lifting weights helps you develop functional strength As was alluded to in number 4 above, when you develop your musculature you inherently increase your strength and ability to produce force. This in turn makes you, a bipedal homosapien, more useful to mankind because you can now do tasks that require manual labor.13 Reasons To Start Lifting Weights.

1. You’ll live longer. While most forms of regular exercise can add years to your life, strength training in particular has big benefits. As we 2. For better sleep. Regular exercisers especially those who truly push themselves report the best sleep.Top 4 WORST Reasons to Strength Train/BodyBuild “Worst Reasons to Strength Train?

I thought this training stuff was supposed to be good for me?” True. There are innumerable reasons to get into any of the many variations of resistance training that exist (improved muscle strength, improved mobility/balance, weight management, risk reduction of certain chronic disease.Here are the top four reasons you should incorporate strength training into your fitness plan. 1. Maintain Muscle Mass and Strength as You Age As we reach our midto late-20s, we begin to slowly lose muscle mass.Strength training is an excellent way to build your muscles and burn calories.

See our gallery of dos and don’ts of how to start a strength training program.You’re now on the road to stronger bones, bigger muscles and increased strength. That said, if you’re lifting weights improperly or too often, you can end up getting hurt. To avoid injury, you’ve.Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer—and it’s also the single most effective way to look hot in a bikini.

Yet somehow women are still hesitant: Only.Weight lifting is no longer just for bodybuilders. Heavy weights are now a common part of every healthy athlete’s training, regardless of their sport. There are many reasons to do heavy weights in between regular training sessions on the pitch we’re presenting just a few of them.A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.

Strength training does a body good—and we’re talking beyond sculpting sexy muscles. Just squeezing in two strength-training sessions per week can lead to host of good-for-you benefits.

List of related literature:

This result indicates that some of the strength gains associated with a weight-training program (especially the initial strength gains) may be due to training of the nervous system and its improved ability to recruit more motor units.
from Biomechanics of Sport and Exercise by Peter Merton McGinnis Human Kinetics, 2005
Better training plus more efficiency equals better body composition, more muscle mass, more strength, higher metabolism, more youthful appearance, better health, and more enjoyment out of your workout.
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body by Jeffry S. Life Atria Books, 2011
To increase strength, lift a weight heavy enough to produce muscle failure after 8 to 10 lifts.
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features by Paul S. Auerbach Elsevier Health Sciences, 2011
The goal of your circuit training is not to lift maximally heavy weights or to build big muscles—don’t get drawn down that path!—but instead to simply acquire enough muscular strength to climb regularly, learn skills, and reduce injury risk.
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability by Eric Horst Falcon Guides, 2016
Many people once believed that children would not benefit from resistance training, based on the assumption that the hormonal changes associated with puberty are necessary for gaining muscle strength and mass.
from Physiology of Sport and Exercise by W. Larry Kenney, Jack H. Wilmore, David L. Costill Human Kinetics, Incorporated, 2019
Relative safety of weight lifting and weight training.
from NSCA’s Essentials of Personal Training by NSCA -National Strength & Conditioning Association Human Kinetics, Incorporated, 2011
The four reasons I’ve just discussed are not the only benefits of weight training for endurance athletes.
from Beyond Training: Mastering Endurance, Health & Life by Ben Greenfield Victory Belt Publishing, 2017
Strength training has many known benefits, including cardiovascular fitness, good body composition, better bone health, lowering of cholesterol, and better mental health.
from Encyclopedia of Sports Medicine by Lyle J. Micheli, M.D. SAGE Publications, 2010
Others train primarily to improve performance: they want to get stronger, faster, and better at their sport.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
Early strength gains and increased muscle tension production from training therefore result from a more efficient neural recruitment process.
from Physical Medicine and Rehabilitation E-Book by Randall L. Braddom Elsevier Health Sciences, 2010