When it comes to engaging in weightlifting, individuals at the gym often find themselves falling into one of two categories: those who enthusiastically embrace it and those who strongly dislike it. Whether attributed to a lack of knowledge or feelings of intimidation in the gym environment, many individuals prefer sticking to cardio and bodyweight exercises, mistakenly believing that the weights section is exclusively reserved for those aiming to build muscle mass.
However, it's important not to be misled by this stereotype and assume that weightlifting may not be suitable for you. Opting for dumbbells over the treadmill can bring about numerous remarkable health benefits—some of which might catch you by surprise.
To underscore the significance of incorporating strength training into your fitness routine, we will guide you through the various health advantages associated with lifting weights, along with some valuable tips to help you embark on this journey.
What is strength training?
Strength training — also known as weight training or muscular training — is a form of exercise that focuses on building and developing muscular strength and endurance.
It entails carrying out a variety of resistance exercises, such as bodyweight movements like push-ups and squats, using resistance bands, and conventional weightlifting with dumbbells and barbells.
The benefits of lifting weights
Let's get the obvious one out of the way first: lifting weights can make you stronger.
Muscular endurance can be developed even with lightweight training; nevertheless, if physical strength is your goal, the heavier the better. You'll see a rapid increase in strength when you incorporate compound movements like deadlifts and squats into your normal training regimen.
You'll feel more powerful and self-assured in your physical talents, whether it's for lifting grocery bags or lugging luggage. This newfound strength isn't only for the gym. The visual benefits are also worth mentioning: you'll look and feel stronger than before!
2. Helps burn more calories
Although cardio workouts might initially burn more calories, don't underestimate the impact of strength training on your metabolism. Strength training can elevate your metabolic rate - the rate at which your body burns calories to sustain daily activities and basic functions. So even when you're relaxing after your workout, your body continues to burn calories efficiently.
Indeed, a recent study on women who trained with resistance machines found that, even 48 hours after the workout, their basal metabolic rate was still higher overall! Not only that, but different research from the National Library of Medicine revealed that just 10 weeks of resistance training can increase resting metabolic rate by an astounding 7%
3. Strengthens your bones
Weightlifting doesn't just strengthen your muscles: it strengthens your bones, too. A study found muscle mass decreases by approximately 3–8% per decade after the age of 30. This age-related decline can lead to reduced strength, mobility, and overall functional abilities.
Thankfully, studies have shown that regularly lifting heavy weights can not only maintain bone mass but can build bone density, too. And, according to the NHS, if you regularly participate in strength exercises that naturally improve your balance and coordination, you are also less likely to become vulnerable to falls and accidents — especially as you get older.
So, the next time you hit the gym to lift those weights, remember that you're not only building strong muscles but also a foundation for long-term bone health and injury prevention.
4. Reduces your risk of injury
Have you ever woken up after a long session on the treadmill with sore knees and stiff hips? Well, weightlifting may be the solution you're looking for. And it's not just running it’s good for weight training and is also great for sports with heavy footfalls, like football or tennis.
Lifting weights is a great way to train your muscles and gain increased strength and mobility. Additionally, you build stronger muscles surrounding important joints such as your knees and ankles. This reduces the chance of damage by making them more resilient and better able to withstand the strain of physical activity, whether you're playing sports or going to the gym.
5. Helps improve your cardio performance
If there's one universal truth to strength training, it's that stronger muscles mean better performance.
Adding weightlifting to your workouts is a brilliant way to improve your running and swimming pace, as stronger core muscles will help to better support your body's weight. Plus, once you've built up strength in your arms and legs, they'll become more powerful to give you the boost you need to hit your personal best!
Your heart and lungs will function more efficiently during aerobic exercises as your muscles grow stronger and more effective and need less oxygen and energy to carry out daily chores. So remember to add weightlifting to your fitness regimen whether you're preparing for a marathon or just want to get better at swimming.
6. Improves your mood
The benefits of lifting weights are not just physical — you can also receive a serious boost to your mood and self-esteem.
Dopamine and other neurotransmitters, which are commonly referred to as the body's natural "feel-good" chemicals, are released when you exercise. These neurotransmitters are essential for maintaining mental health, enhancing motivation and happiness, and lowering stress levels, according to the NHS. They also provide your brain a boost, which keeps you alert and concentrated.
It's not just these hormones that make you feel good, either. For first-time weightlifters, watching yourself progress and lift heavier weights than you thought possible is a fantastic way to build your confidence, too!
Begin with the basics
When starting with weight training, safety should be your top priority, particularly if you're a beginner.
Start with the fundamentals. Bodyweight exercises such as lunges, squats, and push-ups are great for building a solid foundation and correct form. You can progressively integrate resistance training with dumbbells or free weights as your strength and confidence increase.
Consulting a fitness expert or personal trainer can be quite helpful if you're not sure where to begin or how to advance. They can offer insightful advice on proper methods and create a customized program that supports your objectives.
At Fitness First, we provide complimentary 30-minute sessions to all new members in addition to personal training. Sign up now or schedule a free tour to see our facilities.
2. Prioritise proper form
It's important to emphasize excellent form above just lifting large weights while learning how to lift weights. You can be sure you're working the right muscles and getting the best results by learning the perfect form. Additionally, by avoiding placing needless strain on ligaments and joints, you lower your chance of developing chronic problems that could impede your advancement. Always prioritize quality above quantity!
To practice and refine your technique, start with lesser weights. Then, only when you're certain that you're keeping appropriate alignment and control during every repetition, progressively raise the weight load.
3. Always warm up first
Never forget to warm up before beginning a strength training session. Mild workouts
successfully release your muscles, tendons, and ligaments while also increasing blood flow and body warmth. You can drastically lower your risk of suffering from strains, sprains, and other common weightlifting-related ailments by warming up and increasing the flexibility of your muscles.
Your body is best prepared for lifting weights by performing dynamic stretches like arm circles, leg swings, and hip rotations after light aerobic activities like jumping jacks or a brisk stroll. It should just take five to ten minutes for a warm-up!
Best machines for weightlifting
In the realm of fitness, the landscape has evolved to embrace the fusion of cutting-edge technology and traditional strength training. For those seeking the pinnacle of workout experiences, luxury gyms, and premium fitness centers have become the go-to destinations. Elevating your weightlifting journey to new heights necessitates the incorporation of the best machines designed for optimal performance and results. In this article, we will explore the key components that make up the best weightlifting machines for those who demand a top-tier workout experience in luxury gyms and premium fitness settings.
The Smith Machine - Precision and Safety
Luxury gyms often feature state-of-the-art equipment, and the Smith Machine is no exception. This versatile apparatus offers a guided and controlled range of motion, providing both precision and safety in weightlifting routines. Its sleek design and advanced engineering make it a staple in premium gyms, offering users the ability to perform a variety of exercises with maximum efficiency.
2. Cable Machines - Versatility at Its Finest:
For a premium gym experience, cable machines stand out as multifunctional powerhouses. These machines provide a broad range of exercises targeting various muscle groups, offering unparalleled versatility. Whether performing classic lifts or engaging in functional training, cable machines in luxury gyms ensure a dynamic and effective workout.
3. Leg Press Machines - Building Lower Body Strength:
In the realm of weightlifting, cultivating lower body strength is paramount. Luxury gyms often boast top-tier leg press machines that cater to this need. These machines facilitate controlled and intense leg workouts, fostering muscle growth and enhancing overall athletic performance. The combination of comfort and functionality makes leg press machines an essential component of any premium gym.
In the realm of luxury and innovation, Gigafit Dubai reigns supreme as the epitome of a premium gym experience. With meticulous attention to detail, the gym seamlessly combines cutting-edge technology with opulent surroundings, creating a haven for discerning fitness enthusiasts. From the carefully curated selection of top-tier weightlifting machines to the sleek, modern design, Gigafit Dubai invites you to elevate your fitness journey in an exclusive sanctuary of excellence. Embrace the fusion of luxury and fitness at Gigafit Dubai for a truly unparalleled workout experience.