An exercise routine focused on increasing strength and muscle mass, resistance (or strength) training is often referred to as weight training. According to the American Cancer Association, strength training offers a number of benefits that people of all ages can enjoy. For example, even two or three 20-minute strength training sessions per week can increase muscle mass and muscle density, reducing the risk of fractures. Additionally, weight training helps keep the joints flexible, which may reduce symptoms of joint-related conditions like arthritis.
Controlling weight is another proven benefit of strength training, due to a number of factors. One of those is the fact that muscle is a metabolically active body tissue, meaning that it burns calories even during rest. This means that after months of heavy lifting, larger muscles will demand more energy than they did before.
A study published in May 2021, “Mechanical overload-induced muscle-derived extracellular vesicles promote adipose tissue lipolysis,” found that, after weight training, muscles release genetic material that jump-start processes related to fat-burning. Another research study released in June 2021, “Resistance exercise, alone and in combination with aerobic exercise, and obesity in Dallas, Texas, US: A prospective cohort study,” aimed to determine whether resistance exercises helped prevent obesity.
As a result of the investigation published in June, researchers discovered a consistent link between weightlifting and obesity that applied to all ages and genders. Participants who lifted weights for only 1 to 2 hours per week showed a lowest risk of developing obesity compared to those who practiced no resistance training at all. However, there was no obesity risk decrease for participants lifting for more extended periods. The conclusion was that people who strength train several times per week have 20 to 30 percent less risk of becoming obese in the future.
Weight training can be practiced in three ways: using free weights, such as dumbbells and barbells; with weight machines that target specific muscle groups; and using body weight, in a type of training called calisthenics. Free weights and weight machines are optimal for gaining muscle mass. Free weights can be used anywhere, and are typically cheaper and smaller. They also help the athlete incorporate additional muscles for stabilization, which are typically not required when using machines. However, free weights provide more opportunity for injury because the person might be unaware that they are not ready to lift heavier weights, or may use improper form while deadlifting or squatting.
Although more expensive than free weights, weight machines can pinpoint muscle groups and isolate them for better performance. Machines are also easier for beginners to master. Although they still can be overloaded, they support proper form during movement.
Finally, calisthenics are an excellent option for training without any equipment, which incorporates functional movement and balance, in addition to strength. This type of training has additional benefits, such as improving stability, coordination, and flexibility. Because it requires whole-body movement and involves multiple muscle groups at once, calisthenics tends to burn more calories than lifting weights. However, one drawback of practicing calisthenics is that one is limited to their body’s weight. Once the body is no longer creating enough resistance, it is essential to use a machine to increase muscle mass.
