Weightlifting, also called resistance training or strength training, is the activity of lifting barbells, dumbbells, kettlebells, bodyweight, and other heavy weights.
I think most people have a misconceived notion of weightlifting and working out. We can thank the media, magazines etc. for all the nonsense we believe today. The truth is you are never going to get too big or too bulky like the people on the magazines. Number 1 you simply do not have those genes. Those people are the anomalies. They have outstanding genes when it comes to building muscle and looking like Greek Gods. Number 2, You simply do not have the time to spend 6 - 8 hours every day in the gym. Nor do you have the team necessary to help you with mindset, nutrition, and scheduling. Number 3, I'm pretty sure you are not willing to take the drugs necessary to get yourself looking like that.
That doesn't mean it is impossible to get an awesome physic if you are willing to put in the time and the effort. There are lots of people that build beautiful physics that are still a long way from being able to step up on a stage. Now there is nothing wrong with wanting to step up on stage. If that's what you want to do and you have the time and dedication, go for it.
For us mere mortals I don't believe that is something we should be striving for. I think the ideal strategy should be looking good naked and being able to function as a strong and healthy human. Some people don't care about how they look. Some people just want to be healthy and strong. Honestly one of the benefits of being healthy and strong is looking good naked.
Weightlifting is by far the best way to build muscle and sculpt the physic you are looking for. The benefits of weight training far exceed the benefits of any other form of exercise. Not to say you shouldn't do cardio, or that yoga isn't really good for you. Because both are very important in the overall picture of your health. A good balance is what's needed. It's not all or nothing.
The benefits of strength training are undeniable. There is simply no other form of exercise that will give you these benefits:
1. Improved Muscle Strength and Size: Weightlifting can help increase muscle size and strength. Lifting weights causes small tears in the muscle fibers, which the body then repairs, making them stronger and larger.
2. Improved Bone Strength: Weightlifting can help improve bone density and strength. This is important, as it can help reduce the risk of fractures and other bone-related injuries. Especially as we age. You have all heard how when you get older you have to be careful not to fall. You don't want to break a hip. Well, that's no joke. Over 4,000 people fall every year and break there hip. Out of those 4,000 people 1,000 die. I don't know about you. But if all I have to do is a little strength training to keep my bones strong enough that I don't have to worry about breaking a hip. Well then sign me up. Not only that think about becoming a burden to your family. They now have to take care of you because you didn't feel like taking care of yourself. Again, I don't know about you, but I'm really not interested in having to rely on my kids to take care of me. Especially if it's because I decided to not take care of myself when I had a chance.
3. Improved Balance and Coordination: This is beneficial for athletes who need to be agile and have good body awareness. Who it's really good for is the general population that needs to get in and out of their cars without falling. For the mere mortals that have to walk up and down a few flights of stairs each day at work. Wouldn't you love to do that without getting winded? Or the rest of us who have to go food shopping, carrying grocery bags in and out of the car. It's for the new parents that have to lug all the baby shit around. Or the parents that decide to go to Disney. Do you think Disney is going to be so awesome if you cannot carry your son or daughter around when they get tired. Oh, because they will, and it's not going to be pretty when the melt down happens, and you don't have the strength to pick them up.
4. Improved Posture: Weightlifting will improve posture by strengthening the muscles that support the spine and keep it aligned. Let's face it. We spend a crazy amount of time either on the couch, on our phones, or watching tv. None of these activities are good for our backs.
Back and neck pain is a huge issue in our society. Just google it. There are lots of people that will do surgery or give you the pills that will make you feel better. Nothing, and I mean nothing worked for me like lifting weights. Yea, yea I know deadlifts are dangerous! I'll tell you what. My back has never felt better. I have struggled with back pain since I'm 22 years old. I even had a spine specialist tell me that I needed surgery. Thank God I'm a stubborn son of a bitch. That Dr. laughed and said I would need surgery within 10 years. You know what If I stayed on the path I was on. If I continued to sit on the couch because I was in so much pain, because I was afraid to do anything. Then I just became complacent and lazy. I gave up. If I stayed there. then I bet yes, I would need surgery someday. As of right now My back is awesome. solid as a rock. Getting better every day. Yes, you must be careful. Yes, you must train properly. Yes, you must take your time and stay within your limits. No do not give up. Don't you dare stop. Stopping is definite death.
5. Increased Metabolism: Weightlifting will increase the body's metabolism. This helps the body burn calories more efficiently, aiding in weight loss. Let me ask you something.
How would you like to eat more and lose fat?
Yup That is what weightlifting will do for you!
Muscle loss and being sedentary is the reason for a slow metabolism. If you want to speed up that metabolism of yours, you need to start adding some muscle. Even when we are asleep our muscles use, on average, 25% of our body’s calories. Start adding and stop losing. We start losing muscle beginning at age 30. If you aren't at least maintaining what you have, then your metabolism is going to slow down. Weightlifting also has a positive impact on your overall body composition and appearance. This can influence your level of confidence, self-esteem, and self-worth. For instance, consider a person weighing 170 pounds, with a 20% body fat composition, 136 pounds of lean body weight (organs, bones, water, muscle, etc.) and 34 pounds of fat weight. Through weightlifting, they may replace 5 pounds of fat with 5 pounds of muscle. Even though they may still weigh 170 pounds, they will have 17% fat with 141 pounds lean body weight and 29 pounds fat weight. The body might remain the same, but their strength, muscle tone, and metabolism will be improved, and they will have a fitter appearance. Think marshmallow vs chocolate. The marshmallow is big and squishy. It takes up lots of space. A small piece of chocolate is thin and hard yet it weighs the same if not more and takes up much less space. Fat(marshmallow) vs Muscle(chocolate).
If you continue to eat the same, you will start to put on fat. How many times have you had a thought, or a conversation and you just can't understand why you are gaining weight, or your friend is gaining weight. We aren't doing anything different. No, you're just getting older. You are shedding muscle at 1 to 3% per year and you are not doing anything to keep what you have or replace what you lost. Not only that you are sitting around a lot more than when you were a kid. You're not burning near as many calories, and you are still eating the same. That's why. Honestly this was an eye opener for me. I hope it is for you too.
6. Improved Mental Health: Weightlifting can improve mental health by releasing endorphins, which are hormones that can improve mood. I feel better when I lift. I feel better when I exercise. It is actually proven through studies that weightlifting helps with depression and anxiety disorders. So, you are telling me if I lift weights I won't be depressed. Well, no not necessarily. But it is proven to help people cope and, in some cases, completely alleviate their depression. Everyone is different. Nothing is a miracle cure. But if all you have to do is lift some weights 2x a week, so you feel better, sign me up. Sounds better than taking meds that make you feel all wonky. Maybe you can cut down on the meds. Maybe you can get off the meds. Only one way to find out.
7. Lower Risk of Injury: Weightlifting can help reduce the risk of injury by strengthening the muscles and joints, making them more resistant to injury.
8. Improved Self-Confidence: Weightlifting can help build self-confidence as it helps individuals achieve physical goals. Let's face it. You feel better when you accomplish stuff. Especially hard things. We do hard things should be everyone's mantra!
9. Reduced Stress Levels: Weightlifting for me helps reduce stress. It releases endorphins that help relax the body and mind. If I do a good weightlifting workout, I'm good to go. Things simply do not bother me as much. The A hole that cuts me off doesn't get to me as badly. The world just seems to be a better place.
10. Increased Energy Levels: As well as being more mellow I also have more energy. Going for walks or doing stairs isn't such a chore anymore. I look forward to pickleball on Thursday nights.
I'm excited for beach volleyball to start again. Honestly if I wasn't lifting and taking care of myself, I wouldn't be doing these things. It would just be too hard. I would blame my back and just stay home. Sitting on the couch, watching Netflix and being lazy, just getting fatter and fatter.
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