Lift weights for a stronger, better performing body

Welcome to the first of three core articles, designed to:

• Promote the benefits of weight training [article 1]
• Give you a basic understanding of how to start weight training [article 2]
• Give you an idea of what personal training is [article 3]

In this first article, I am going to dive into the aesthetic, physical and mental benefits of weight training.

But first.......

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What is weight training?

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I deem the term weight lifting, anything that improves the strength and mobility of your body. This could include your own body weight, suspension training (like the TRX), resistance bands, kettlebells, dumbbells, barbells or machines.  There are plenty of different tools available to be a stronger body. Focusing on one tool is a great place to start for most people. Or, in fact, using a variety of methods will not give you the ability to train more often, whilst providing a nice level of variety to keep you feeling interested and challenged.

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Lifting weights will improve your physique

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Most people I work with have some sort of physique-related goal, normally in the form of weight loss. And weight training is something that I'd highly recommend for anyone looking to transform their physique.

There should be a big focus on looking to maintain as much muscle as possible when trying to lose weight.  This maintenance in muscle mass can be achieved by lifting weights 1-3 times per week.  And this is the reason I promote weight training so heavily; to hold onto muscle mass, whilst a focus on nutrition helps with the weight loss itself.

The maintenance of muscle offers the following benefits:

• Muscle is denser than fat. A kilogram of muscle will occupy significantly less space on your body than a kilogram of muscle.
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• Muscle is more metabolically active than fat (not massively mind), but every little helps.
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• You can transform the shape of your body. By holding onto your muscle (or adding it to specific areas), you will see your body shape transform as you lose body fat.

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The benefits go beyond how you look

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Whilst most people look to lift weights to change the way they look, it is useful to know and focus on the benefits beyond the aesthetics. The physical and mental benefits can add a lot to your life, and it is often these benefits that help people build a long-term exercise routine once the initial motivation and excitement wains.

Here are a few of the non-aesthetic benefits of weight training:

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Physical health benefits

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• Stronger bones and muscles. Strength training helps to build muscle mass, which will help to strengthen your bones and muscles. If you are at risk of osteoporosis, weight training can become a particularly important tool to add to your exercise routine.
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• Improved balance and coordination. Strength training can help to improve your balance and coordination, which is vital at any stage of life.
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• Reduced risk of chronic diseases. Strength training can help to reduce your risk of chronic diseases, such as heart disease and type 2 diabetes.
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• Increased energy levels. A stronger body allows you to do more during your day with less effort, whether that be chores around the house or general movement like walking.

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Mental health benefits

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• Stress reduction. The fast-paced lifestyle that many of us lead means that stress reduction becomes even more important. Strength training can help to reduce stress and boost mood.
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• Increased mental energy levels. The improvements in overall health can increase mental energy, which means better productivity and less fatigue throughout the day.
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• Improved mood. Strength training has been shown to improve general mood which can positively impact mood, sleep and appetite.
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• Improved cognitive function. Strength training can help to improve cognitive function, which can lead to improved memory and attention.
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• Improved confidence. There is something empowering about lifting weights. It feels great when you are lifting something heavy within a training session. And it also adds to your confidence outside of the gym as you have more trust in the ability of your body - lugging around heavy bags and boxes feels easier than ever!

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Key point: focusing on the physical and mental health benefits of exercise will help to make exercise more engaging, which in turn makes it easier to make it long-term habit.

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And that is the first article coming to a close.

Weight training provides a host of aesthetic, physical and mental health benefits that anyone can experience by lifting weights 1-3 times per week.

But, it can feel like a daunting task to start the process in your own life. In the second CORE article, I will give you a brief overview of how to start incorporating weights into your life.  Click here to read the "3 easy steps to lifting weights" article.

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Would you like to start lifting weights in a supportive and focused environment? Click here to book your Kick Start Session with Matt (studio based in Colliers Wood, SW19).