People going to the gym often make weightlifting part of their daily routine. But have you ever wondered what happens to your body when you lift weights every day? Daily weightlifting offers a multitude of benefits for both physical and mental health. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who shared insights on the same.
Benefits Of Lifting Weights Everyday
Muscle Growth and Strength
One of the most noticeable effects of daily weightlifting is increased muscle growth and strength. Arora said, “When you lift weights, you create microscopic tears in your muscle fibres. In response to this damage, your body initiates a process called muscle protein synthesis, where new muscle proteins are synthesised to repair and strengthen the muscles.” Over time, with consistent training, these repaired muscles become larger and stronger, leading to noticeable gains in muscle mass and overall strength.
Bone Density
Did you know weightlifting also has a significant impact on bone health? Arora said, “The mechanical stress placed on the bones during weightlifting stimulates bone remodelling, a process where old bone tissue is broken down and replaced with new, stronger tissue.” According to Harvard Publishing Health, engaging in strength training exercises, such as weightlifting can contribute to slowing down bone loss and may even promote bone growth. This benefit is particularly valuable for mitigating the natural decrease in bone density that often accompanies ageing.
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Metabolic Rate and Fat Loss
Another benefit of daily weightlifting is its effect on metabolism and fat loss. Resistance training, such as weightlifting, increases lean muscle mass, which in turn boosts your Basal Metabolic Rate (BMR). Arora said, “A higher BMR means your body burns more calories at rest, helping to facilitate weight loss or weight maintenance. Additionally, weightlifting can promote fat loss by increasing energy expenditure both during and after exercise, leading to a more favourable body composition over time.”
Cardiovascular Health
Although weightlifting is primarily associated with building strength and muscle mass, it also offers cardiovascular benefits. Engaging in weightlifting exercises can increase heart rate and blood flow, improving cardiovascular function and endurance over time. According to Harvard TH Chan School of Public Health, it was found that muscle-strengthening exercises lower the risk of premature death. Spending just 30-60 minutes per week on strength training can reduce the risk of mortality from all causes, including cancer and heart disease, by 10-20%.
Also Read: Cardio Or Weightlifting: Expert Explains Which Is Better For Weight Loss?
Injury Prevention and Joint Health
Contrary to common misconceptions, weightlifting, when performed with proper form and technique, can reduce the risk of injury and improve joint health. According to the review by Sports Medicine, engaging in strength training enhances the strength, flexibility, and mobility of your muscles, ligaments, and tendons, thereby fortifying the stability of key joints, such as the knees, hips, and ankles, and reducing the risk of injury.
Recovery and Adaptation
Arora highlighted, “Optimal recovery is essential when lifting weights daily to allow for muscle repair and adaptation. Adequate rest, proper nutrition, hydration, and sleep are all crucial factors that influence recovery and performance. Incorporating rest days, varying your training intensity, and listening to your body's signals can help prevent overtraining and ensure sustainable progress and long-term success in your weightlifting journey.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your trainer before starting your exercise regimen, especially if you are dealing with any injury or health issues.]