Weightlifting is often associated with images of bulky bodybuilders pumping irons in a gym. This misconception leads people to believe that weightlifting is only for those aiming to achieve massive muscle gains and sculpted physiques. However, this is far from the truth. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who explained the benefits of weightlifting beyond bodybuilding.
Benefits Of Weightlifting Beyond Bodybuilding
Strength Beyond Size
"Contrary to popular belief, weightlifting isn't solely about building muscle mass. At its core, weightlifting is about developing strength, power, and functional movement patterns", said Arora. Whether you're lifting heavy barbells or using lighter dumbbells, resistance training challenges your muscles, tendons, and ligaments, promoting overall strength and stability. This enhanced strength not only improves athletic performance but also translates into everyday activities, from lifting groceries to climbing stairs with ease.
Metabolic Boost and Fat Loss
"Weightlifting offers numerous benefits, one of which is its ability to boost your metabolism, resulting in increased calorie burn during and after workouts. Unlike steady-state cardio which mainly burns calories during exercise, weightlifting activates the 'afterburn effect' or Excess Post-Exercise Oxygen Consumption (EPOC). This means that your body continues to burn calories at a higher rate post-workout as it repairs and rebuilds muscle tissue", added Arora. Adding weightlifting to your fitness routine can assist with accelerating fat loss and improving body composition, even if you don't intend to become a bodybuilder.
Also Read: Cardio Or Weightlifting: Expert Explains Which Is Better For Weight Loss?
Bone Health and Osteoporosis Prevention
Did you know weightlifting isn't just good for muscles but also beneficial for bones? Resistance training stimulates bone remodelling and strengthens bone density, reducing the risk of osteoporosis and age-related bone loss. A comprehensive review involving 23,407 individuals aged 60 and above demonstrated a 34% decrease in falls among participants engaged in a holistic exercise regimen, incorporating balance exercises, as well as resistance and functional training.
Enhanced Functional Fitness
The ability to perform daily tasks and activities efficiently and easily is defined as functional fitness. "Weightlifting improves functional fitness by enhancing mobility, stability, and coordination, allowing you to move more efficiently and confidently in your daily life", added Arora. Whether you're lifting bags of groceries, moving furniture, or playing with your children or grandchildren, the strength and resilience gained from weightlifting can make everyday activities feel less daunting and more enjoyable.
Also Read: Weightlifting For Women: Expert Explains How Weightlifting Benefits Women
Mental Health Benefits
Besides its physical benefits, weightlifting can also improve mental health by reducing stress, anxiety, and depression symptoms. This is due to the release of endorphins, neurotransmitters that promote happiness. A study of 33 randomised clinical trials involving over 1,800 individuals found that resistance training two or more days a week significantly reduced symptoms of mild to moderate depression, especially for those with more severe symptoms.
Getting Started with Weightlifting
Arora highlighted, "If you're new to weightlifting or hesitant to start, remember that you don't need to lift heavy weights or spend hours in the gym to reap the benefits. Start with lighter weights and focus on mastering proper form and technique to prevent injuries and maximise effectiveness. Consider working with a certified personal trainer or fitness coach to develop a safe and tailored weightlifting program suited to your goals and fitness level."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before starting any exercise regime, especially if you are dealing with any injury or health complications.]