Foreword
I spend much of my free time learning; programming, cars, science, and cooking are all topics I spend a great deal of time reading and watching videos on. Among these topics is fitness, and in my time learning I have discovered that one of the single greatest things you can do for your health is to incorporate resistance training (lifting weights) into your routine. Most people in developed countries, myself included, spend a lot of their work day sitting or doing little to no manual labor, and exercise should be made an important health habit as much as brushing your teeth/flossing, or any other self-care routine.
The title of this article is “Everyone Should Lift Weights”, but resistance training does not have to be comprised of going to the gym and moving iron around. In this article I will use “resistance training”, “strength training”, and “lifting weights” interchangeably, it can be done with traditional metal weights, sure, but you can also have a very effective resistance training regimen using things like resistance bands, or using your own bodyweight with almost no equipment at all! I want this article to provide everyone, men and women, with goal oriented reasons why they should follow a resistance training program using articles and studies. I will also address concerns and hesitations people have about resistance training, and in future articles I will provide resources for additional learning, programs, and equipment.
DISCLAIMER
I am not a medical professional. I’m a nerd who reads about stuff he’s interested in, and resistance training is one of those things.
This article offers health and fitness information that is designed for educational purposes only. You should not use this article as a replacement or substitute for professional medical advice. Always consult a physician or specialist if you have any questions or concerns about your health. You should also speak with your physician before beginning an exercise regimen or making lifestyle changes.
Why should I lift weights?
No matter what your health and fitness goals are, lifting weights is a very important aspect that shouldn’t be neglected. Let’s take a look at common health goals that people have, and why resistance training will help.
- I want to build muscle!
Starting with the low-hanging fruit first, let’s say your goal is to build muscle. Resistance training is fundamental to the pursuit of this goal. In order to build muscle, you must undergo exercise that puts your muscles under stress, and activates cells on the outside of your muscle fibers. This results in a bodily function where your body repairs the muscles by increasing muscle fiber. (Kwon & Kravitz, 2004)
- I want to lose weight! *
* The assumption here is that by the phrase “I want to lose weight”, you actually mean that you want to lose fat and not just see the numbers on the scale go down. Losing fat and not just weight will result in better looks over all, and preserving – and even building (Barakat et al. 2020) – muscle mass as you lose weight is the fastest way to reach your goals.
The most important factor when you are looking to lose weight is diet, but typically alongside diet, people will look to do lots of cardiovascular exercise to supplement the fat loss. There is nothing wrong with cardio, and should be included in an exercise regimen for heart and lung health, but resistance training is actually more effective at burning fat than cardio.
Why is this? When you perform strength training while losing weight, your body prioritizes preserving muscle mass and can even build muscle as well. (Geliebter et al. 1997)
- I just want to have a healthy lifestyle/live longer!
You are in luck, because resistance training is one of the best things you can do for your health and longevity. This 2022 meta-analysis of 16 studies showed thatin just 30-60 minutes a week, strength training was associated in a 10-17% lower risk of all cause mortality, cardiovascular disease, total cancer, diabetes, and lung cancer (Momma et al. 2022)
- I don’t care that much about looks, I care more about improving mental health.
Yep, resistance training is important for that too. Several studies support that resistance training improves outcomes in all of the following disorders:
Anxiety:
Resistance training can be beneficial in reducing symptoms of anxiety, and promoting a sense of calm and relaxation. Exercise in general stimulates endorphins which enhance mood, and resistance training also helps you focus on the present moment by implementing “mindfulness in motion”. Weightlifting in the long term also lowers anxiety physically, through changes made in the body (Strickland & Smith, 2014)
Depression:
For those dealing with depression, resistance training is a valuable tool as well. Regular resistance training can lead to significant reductions in depressive symptoms (Schuch et al., 2016). The physical activity involved in resistance training helps release neurotransmitters like serotonin and dopamine, which are essential for regulating mood and emotions. Additionally, participating in a resistance training program can provide a sense of accomplishment and boost self-esteem, both of which play a role in alleviating depression (Gordon et al., 2018)
Okay, I see the benefits, but…
- I don’t want to get too bulky.
This is a common concern, especially among women. Fret not though, the fear of doing a few upper body sessions and suddenly looking like Arnold is largely unfounded. Building a significant amount of muscle mass requires specific and intense training, diet, and supplementation, carried out over several years. Regular resistance training without extreme focus on these areas will help you to have a more balanced, “toned” physique, alongside all of the prior health benefits mentioned.
- I’m too old to start lifting now
I promise you, you are never too old to start doing anything that you want to do, least of all increasing physical activity. In fact, resistance training is even more important as you age, to maintain (and yes, still gain) muscle mass, bone density, balance, and coordination. Several studies show that older folks who engage in strength training experience improved mobility, reduced risk of falls, and better quality of life. (Peterson et al., 2010)
- I don’t have time!
When one thinks of lifting weights they may conjure ideas of needing to drive to the gym and spending an hour or several there, 5 to 7 times a week. This couldn’t be further from the truth. You can make strength and physique progress in as little as 1.5 to two hours a week, 15 minutes a day!
No time to drive to the gym? No problem. There are plenty of at-home programs out there to help out with that. I’m of the opinion that working out at home is the best place to work out for time management and sanity. Of course, if you have the time and like going to the gym better, by all means do what works for you.
No matter what solutions are brought, there may always be some people that say “I don’t even have 15 minutes a day to work out”. In that case, I would say to you that if that is truly the case, I would highly recommend evaluating your priorites and free time throughout the day. If that’s truly the case, then you don’t have time to be reading this post 😉 Otherwise if you’ve made it this far, I’m willing to bet you can squeeze in a short workout somewhere in your day. In my future article “getting started with resistance training for normal people”, I’ll be providing resources for workouts that can be done at home (or in the gym) for busy people.
- I don’t have enough money!
Similar to those with a lack of time, a lack of money can seem like an insurmountable barrier to fitness. Gym memberships can quickly eat through hundreds if not thousands of dollars a year depending on the gym, and buying your own equipment for a home gym can seem like a pipe dream, especially if you lack the space for it. I’m here to tell you that you don’t have to worry about either of these things. With bodyweight exercises, you can get away with purchasing almost no equipment at all, and if you have a couple of sturdy surfaces (or live close to a park), you may have to buy absolutely nothing. As with lack of time, I’ll be addressing how you can do this in my next fitness article about getting started with resistance training.
Where to go from here
If you’ve made it this far in the article, I’m hoping that I’ve helped you see the value of resistance training. This article has been something I’ve been working on for a long time now, and I can’t wait to continue writing more. As previously mentioned, I am writing an additional article entitled “Getting started with resistance training for regular people”. This will go over routines, equipment, and additional resources to get started for any level, from the paycheck-to-paycheck apartment dweller to the trust fund kid with more home space than friends. I hope you’ll check that out when it is published as well.
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