Weight training helps the body increase muscle mass, protect joints, prevent injuries and support strong bones.
Weight training is a popular form of exercise that helps the body burn fat, reduce the risk of high blood pressure and improve blood circulation. Here are the benefits to bones and joints when lifting weights properly.
Increase muscle mass and strength
Strength training through weight lifting exercises can increase muscle size and strength. This gives the practitioner good strength when playing sports or other physical activities.
Several studies have also shown that weight training can lead to muscle growth when combined with proper diet and adequate rest.
Support strong bones
Maintaining bone density is a way to prevent fractures and osteoporosis. Weight training increases bone density and reduces bone loss by stimulating bone growth and strengthening existing bone. For optimal results, individuals should lift weights at least twice a week.
A 2018 study from Chonnam National University in South Korea found that resistance training such as weight lifting can improve muscle and bone mass in postmenopausal women, middle-aged men, and even older adults.
Weight training helps increase physical strength and a toned body. Photo: Freepik
Stabilize and protect joints
The joints in the knees, hips, and shoulders are prone to inflammation, especially as we age. According to Dr. Marc Matarazzo, of The Palm Beaches Orthopedic Surgery Center, USA, weight training helps increase the stability and strength of the joints, thereby improving overall function.
Additionally, performing dumbbell raises and dips can also improve posture and balance.
Reduce the risk of falls
Strength training through weight lifting can improve the strength, range of motion, and mobility of your muscles, ligaments, and tendons. This can strengthen the muscles around major joints such as your knees, hips, and ankles, providing additional protection against injury. Strength training also strengthens your core, hamstrings, and glutes, which can reduce your risk of lower back pain.
A 2018 study by the Norwegian School of Sports Sciences, involving more than 7,700 athletes, found that strength training programs reduced the risk of injury by 33%. For every 10% increase in strength training volume, the risk decreased by 4%, according to the scientists.
Improve sleep quality
Bone growth occurs primarily at night while you sleep. Weight training also improves sleep quality by promoting relaxation, reducing anxiety, and normalizing your body clock. However, you should avoid high-intensity exercise within 90 minutes of bedtime, as it can make it difficult to fall asleep.
Weight training is a safe form of exercise when done properly. Beginners should consult a personal trainer to ensure proper technique and avoid injury. Start light and add weight as you get stronger. Do three sets of 12 repetitions of that weight, resting at least 60 seconds between sets. Don't do it consecutively for a week, but take a day off every other day to give your body time to recover.
Huyen My (According to Forbes, Insider, Healthline )
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