13 Benefits of Lifting Weights

13 Benefits of Lifting Weights

Authored by Audrey on August 27, 2019

Looking to step up your physical form? There are countless ways to stay fit, healthy, and active— something for every body type or workout style imaginable. Though exercise spans hundreds of activities, there’s one in particular that seems to define fitness and workout culture. We love weightlifting for its accessibility— it attracts people from all walks of life, and can easily be tailored to an individual’s needs— as well as its ability to make a person look and feel incredible. 

Whether it’s rippling muscles or better bone health that you’re after, weightlifting is likely your best choice. Curious about the many benefits of this diverse and effective workout? Read on. 

  1. You’ll Be (and Feel) Incredibly Strong

For many, this is the primary reason to start lifting weights. After all, weightlifting is essentially strength training! Maintaining healthy muscle strength is incredibly important, especially as you (and your body) ages. Every year, those with weak muscles may find daily activities more difficult than in the past. You can’t reverse time, but with weightlifting, you can prepare your body for more wear and tear by keeping your muscles powerful and healthy. Weight training is a tried and true way to do that. 

  1. Unwanted Fat Will Melt Away

The secret to a jaw-dropping weight-loss transformation is actually pretty simple. Weightlifting is an incredibly straightforward form of exercise, especially under the guidance of a good fitness coach.Once you get the hang of it, you’ve unlocked a myriad of ways to reduce your body fat. 

As it turns out, weightlifting builds a certain type of muscle fiber: type II.[1]These fibers actually increase your whole-body metabolic rate. Scientific research has shown that an increased whole-body metabolic rate can result in fat reduction and weight loss without any changes to the diet.[2]

  1. It’ll Translate to Other Areas of your Life

Weightlifting requires dedication, structure, and patience. Though you may not think you hold these traits, you’ll find that they might become more present as you begin regularly lifting. After all, every weight training session that you finish was likely accomplished by having a plan and sticking to it. When you build muscle mass, that’s because you were patient and stuck to your plans. It connects your mind and body in a really important way; by planning your lifting workout, you are enabling them to work as one. 

All of this can easily be applied to your everyday life. Whether it’s related to your job, your love life, your family, your travel plans, or even what you’re cooking for dinner, the organization, patience, and “can-do” attitude that lifting has given you will translate to those endeavors. 

  1. Your Mental Health Will Improve

Many people think that fitness is purely physical. While a large amount of our world revolves around body health, it’s crucial to look after your mental health— and weightlifting is a great way to do so.

Actually, for many athletes, the endorphin-producing abilities of exercise are one of their main reasons for staying active. Though aerobic activity gets much of the glory for this, strength training has been proven to be just as effective in terms of battling depression[3]and is a known stress-reducer[4]as well as an effective form of managing anxiety.[5]

  1. You’ll Find your Diet Easier to Keep

Changing your eating habits is so difficult. Often, what we eat is tied up with a number of other elements, like your colleagues ordering delivery every afternoon, the limited palate of your picky kids, or a decades-old habit of eating junk food in front of the TV in the evenings. In these cases, temptation often prevails over the special diet you’re currently keeping. 

By maintaining a regular weight training schedule, you actually might find that you’re more motivated to stick to your diet. In a University of Pittsburgh study, researchers found that those who stuck to a regular exercise schedule also were able to maintain a daily calorie count of 1,500.[6]

  1. Your Heart will Thank you

Weight lifting is known to be beneficial for your cardiovascular system. The improved blood pressure that your body will enjoy from regular weight training will keep your ticker in top shape. It’ll help you avoid developing heart disease, as well as hypertension, which in turn will help to prevent a heart attack or stroke down the line. [7][8]

  1. Nobody Sets the Pace but You

Everybody has a different preference for getting fit. Many of us live for exercising in a group setting, some prefer one-on-one sessions with a coach, while others prefer to work out entirely on their own. Everybody is unique, and weightlifting suits many workout types. However, for people who prefer to exercise solo, weightlifting can be especially appealing.

With weightlifting, you can work as quickly or slowly as you want— and on your own schedule. Because of this, it’s a workout that can be easily threaded into your own schedule and lifestyle, no matter how that changes over time. Some athletes prefer to lift alongside a qualified fitness coach; they will work at your preferred pace and schedule while making sure you are hitting the appropriate milestones and using correct form.

  1. It’ll Make you More Goal-Oriented

We all have goals, and likely, not all of them are fitness-related. Though muscle gain might be on your goal list, weightlifting will help you achieve far more than that. After all, your weight training experience has perfectly prepared you to go about your life in a goal-oriented manner. This happens for a couple of reasons. 

First, your refreshed mind and body will be working more effectively due to your increased fitness. A study has found that, on gym days, professionals are more likely to be 15% more productive at work than the days that they skip it.[9]Your higher productivity levels will make goal-setting and reaching much more palpable. 

Second, you will feel more comfortable with goal-setting once you are in a regular lifting routine. After all, every workout session that you undergo is the result of goal-setting. Every time you gain muscle mass, you’re hitting a longer-term goal. This is something you can do in your gym life, so it’s something you can do in your daily life. Setting long-term goals for your future, like buying a house, nailing your dream job, or learning a new skill, can all be treated with the same attitude as your workout. 

  1. You’ll Have More Energy…and a Better Night’s Sleep

Tired of being tired? Nodding off at work and feeling too sluggish to participate in your favorite activities? Feeling too exhausted to function all day, but suffering from disjointed sleep at night? 

Weightlifting is your solution in more ways than one. After all, any form of exercise is a known provider of energizing endorphins. This certainly applies to weight and strength training!  Not only does this workout pump extra energizing endorphins through your body, but studies have proven that it will also provide a more peaceful and less disruptive night’s sleep.[10]

  1. It’s Great for your Bones

When we think about weight training, muscles tend to be the first thing that people think about. Though it’s an accurate image— as weightlifting can provide you with some pretty impressive muscular definition— it’s not the whole story. The truth is, many parts of your body will benefit from this form of exercise. As we mentioned earlier, weight training is bound to help your heart, your mind, and weight. But the benefits don’t stop there. Weightlifting is great for your bone health. By practicing weight training, you are improving your body’s bone density, as well as their structural strength. This is a particularly important benefit to pay mind to as you get older; after you turn 30, your bone density production begins to taper off, which can eventually result in pain, breaks, or osteoporosis.[11]

  1. It Will Hone Your Athletic Skills

Want to step up your game? No matter what your sport or exercise of choice may be, there’s always room for improvement. Weightlifting can be a fantastic resource for this type of training. 

Weight training improves your athletic performance by strengthening other skills, like:

  • Improving your Balance: Your flexing muscles aren’t the only ones getting a workout when you lift weights. Every time you train, you’re also working your stabilizer muscles, which do exactly what they sound like they would.[12]The more stability you can find within your body, the easier it will be for you to practice activities like martial arts, yoga, dance, or gymnastics. 
  • Streamlining your Movement Patterns: By practicing deliberate movements every workout session, you are training your body how to move properly on all accounts. You may find that your daily movements feel smoother and more graceful.[13]
  • Increasing your Dexterity: Competitive sports player? Now’s the time to intimidate the competition: your hand-eye coordination and physical dexterity will improve by leaps and bounds after some bonding time with your weights.
  • Pumping up your Endurance: There’s something about successfully bench-pressing your own weight that reminds you that you can make it through anything. Your body learns that, too. It makes running long distances, holding tough poses, and other physically strenuous activity feel a lot easier. 
  1. No Pain, All Gains

The less physical pain you feel on a daily basis, the more motivated you’ll feel to exercise, right? Luckily, regular weight training can actually help to avoid certain common pain areas.

Back pain[14], in particular, is a familiar source of bodily discomfort for many— especially those who sit at a desk or counter all day for their job. Weight training is a great way to strengthen your core, which in turn supports your back during long periods of sitting. 

  1. It Just Feels Amazing.

Why try to put it any other way? Weight lifting has been reigning as fitness royalty for decades. Why?  Simple: because people love how it feels. 

Ever heard of “tension and release?” It’s a music term that refers to instrumental or vocal “tension” building throughout a song. When the beat drops, the tone changes, or the rhythm resolves, that musical tension is released. As a result, the listener is satisfied. It’s part of what makes music so compelling.[15]

Tension and release is also a perfect way to think of and describe a great weight session. Lifting and holding a heavy set of weights is tough work, no matter how often you train— and the release always feels absolutely incredible. Enjoy that feeling. You’ve earned it. 

What are you waiting for? It’s time to get lifting!

At Jack City Fitness, we have everything you need to maintain the perfect weightlifting routine, whether you’ve been doing it for years, or are excited to try for the very first time. Want to learn more? Come and say hello! We’re located in the heart of Boise, Idaho— and we’re a favorite among the locals. But don’t just take our word for it. Give us a call today, and we’ll set you up for a complimentary fitness consultation and tour of the fitness center. Once you’re ready to sign up, you’ll become a Jack City Partner— and that includes all kinds of perks! With a Jack City Fitness Partnership, you can expect:

  • Flexibility: Our sparkling gym facility is open 24/7 to our partners, so you can practice your weight training whenever it fits into your schedule— not anyone else’s. We also offer specialized fitness coaching sessions— for just you, or even for your entire sports team. We even offer customizable online training for those who prefer to work out from home.
  • Professionalism: Our team of coaches and trainers are all highly qualified and passionate about what they do. From specialized yoga instructors to personal nutrition coaches to personal weight training trainers, the Jack City staff takes pride in what we do. We’re here to support you every step of the way along whichever fitness or health journey you’re taking with us. 
  • Fun: Whether you choose to join one of our many fitness classes, strike up a conversation with a fellow weightlifter, or build a rapport with our staff, Jack City Fitness is a great place to meet new people and enjoy your workout experience. 

We’re waiting for you! Come visit Jack City Fitness today and see how weightlifting can up YOUR game.


[1]https://www.livestrong.com/slideshow/1008208-13-benefits-weightlifting-one-tells/?slide=2

[2]https://www.livestrong.com/slideshow/1008208-13-benefits-weightlifting-one-tells/?slide=2

[3]https://www.livestrong.com/slideshow/1008208-13-benefits-weightlifting-one-tells/?slide=3

[4]https://www.livestrong.com/article/39012-working-weights-relieve-stress/

[5]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4090891/

[6]https://www.womenshealthmag.com/fitness/a19983537/weight-exercises-women/

[7]https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx

[8]https://www.womenshealthmag.com/fitness/a19983537/weight-exercises-women/

[9]https://www.womenshealthmag.com/fitness/a19983537/weight-exercises-women/

[10]https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx

[11]https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060

[12]https://www.livestrong.com/slideshow/1008208-13-benefits-weightlifting-one-tells/?slide=11

[13]https://www.livestrong.com/slideshow/1008208-13-benefits-weightlifting-one-tells/?slide=6

[14]https://www.livestrong.com/slideshow/1008208-13-benefits-weightlifting-one-tells/?slide=10

[15]https://www.musical-u.com/learn/tension-in-music/