There are countless reasons to start exercising, and the debate between cardio vs. weight training is one that often comes up. While cardio is great for your heart, there are several compelling reasons to make weights your go-to form of exercise.
There’s no question that exercise is important for overall health and wellbeing. And while cardio gets a lot of attention, weights shouldn’t be overlooked. Exercising with weights is a potent tool for enhancing health and appearance, and an increasing number of women are beginning to appreciate its benefits. However, there’s still a noticeable divide in the weights area.
We want to spread the message that exercising with weights is important for every gender, age, and all kinds of goals. And when it comes to cardio, there is no one-size-fits-all approach. If you enjoy it, there’s no reason it can’t form part of your workout routine and if you don’t, sleep easy knowing you can still achieve your goal without spending hours on the treadmill.
So whatever your exercise preference, don’t forget the importance of weights – they can make a big difference to your health! Here are ten reasons to start lifting weights today.
Table of Contents
Exercise Improves confidence and well-being
Exercise is an effective treatment for depression. Research has shown that regular exercise can reduce depressive symptoms by nearly 40% (Trusted Source).
There are many different types of exercise, but exercise with weights is one of the most effective for treating depression. This type of exercise includes lifting weights or using other forms of resistance to build muscle (Trusted Source).
Cardio exercise is also beneficial for depression, but it is not as effective as resistance training. Exercise works by improving mood and increasing serotonin levels in the brain. It also helps to improve sleep quality, which can further reduce depressive symptoms. In addition, exercise can help to increase self-esteem and body confidence, which are both important for well-being.
Working out with weights has been linked to improved self-confidence and overall wellbeing. This is likely because weight exercise can help reduce body fat, tone muscles, and improve strength – all of which can boost self-esteem.
Weights Help by Improving hormonal balance
Exercise is essential for overall health, and weight training can play an important role in hormonal balance. When it comes to exercise, there are a lot of myths and misinformation floating around. One of the most common is that weight training will make women ‘bulky’. This is simply not true – in fact, weight training can help to improve hormonal balance and achieve a leaner, toned physique (Trusted Source).
Researchers have long been aware of the link between exercise and improved hormonal health. For example, exercise is known to improve insulin sensitivity, which is essential for regulating blood sugar levels.
However, recent studies have shown that resistance training is even more effective than cardio in improving hormonal balance. In addition to improving insulin sensitivity, resistance training also helps to regulate testosterone levels.
This is vital for women who suffer from PCOS, as high testosterone levels can lead to weight gain, hair loss, and irregular periods. So, if you’re looking to improve your hormonal health, hitting the weights room is likely to be far more effective than spending hours on the treadmill.
The hormones most affected by exercise are testosterone, growth hormone, and cortisol. Testosterone is the primary male sex hormone and is responsible for muscle growth. Growth hormone is secreted by the pituitary gland and helps to regulate body composition. Cortisol is a stress hormone that can increase appetite and promote fat storage.
Exercise, especially weight training, can help to increase testosterone and growth hormone levels. This is beneficial for both men and women, as these hormones play a role in maintaining muscle mass, bone density, and sex drive. In addition, exercise can help to decrease cortisol levels. This is important because high cortisol levels can lead to weight gain, fatigue, and anxiety.
Weight training is an effective way to improve hormonal balance and support overall health. It is especially beneficial for women, as it can help to reduce the risk of conditions such as osteoporosis.
Weightlifting Reduces the Risk for Osteoporosis
As women reach menopause, they may experience several changes in their physiology due to the reduced production of estrogen. One such change is an increased risk for osteoporosis.
Osteoporosis is a condition that affects the bones, causing them to become weak and brittle. It is a common problem among women, especially those who are post-menopausal. exercise is one of the best ways to reduce the risk of developing osteoporosis (Trusted Source).
Fortunately, exercise is an effective way to combat this condition. Resistance training, in particular, can help to maintain bone mass and prevent age-related loss. This type of exercise includes lifting weights or using resistance bands.
Cardiovascular exercise, such as walking or jogging, can also help to reduce the risk of osteoporosis by promoting bone growth and improving balance. By incorporating exercise into their daily routine, women can reduce their risk of developing osteoporosis.
Weight training is particularly beneficial for reducing the risk of osteoporosis. This is because it helps to increase bone density and improve bone health. In addition, exercise can help to increase muscle mass, which can further protect the bones.
A recent study found that post-menopausal women who participated in a weight-bearing exercise program had increased bone density and reduced risk of osteoporosis. The study participants who exercise also had a lower risk of falls and fractures.
So, if you’re looking to reduce your risk of osteoporosis, weight training is an excellent form of exercise to consider. Not only will it help to improve bone health, but it can also help to increase muscle mass and reduce the risk of falls.
Exercise with Weights Reduces the Risk for Sarcopenia
Sarcopenia is the medical term for age-related muscle loss. It is a common condition that leads to frailty and weakness in older adults (Trusted Source).
Although it can affect both sexes, sarcopenia is more prevalent in women, especially after menopause. The loss of muscle mass and strength can have a significant impact on quality of life, and it is also a major risk factor for falls and fractures.
Several factors contribute to sarcopenia, including hormonal changes, reduced physical activity, and nutritional deficiencies. However, the most important factor is a lack of exercise (Trusted Source).
Weight training is the most effective way to combat sarcopenia. By using weights or other forms of resistance, you can stimulate muscle growth and prevent further loss. In addition to resistance training, regular cardiovascular exercise is also important for overall health and fitness.
Menopausal women should aim to get at least 150 minutes of moderate exercise per week. This can be divided into shorter sessions throughout the week, such as brisk walking or biking. Regular exercise will help maintain muscle mass, improve bone density, and reduce the risk of falls and fractures.
While weight training is an excellent way to combat sarcopenia, it’s not the only exercise that can help. Regular cardiovascular exercise is also important for overall health and fitness. Cardio exercise, such as walking or jogging, can help to reduce the risk of sarcopenia by promoting muscle growth and improving balance.
By incorporating exercise into their daily routine, women can reduce their risk of developing this condition.
Weightlifting Can Help in Controlling Weight Gain
Weight gain is a common problem as we age. After menopause, women may find it more difficult to maintain a healthy weight. This is due to several factors, including hormonal changes, reduced physical activity, and changes in metabolism.
Fortunately, exercise with weights can help to combat weight gain. In addition to burning calories, weightlifting can help to boost metabolism and build muscle mass (Trusted Source).
Muscle tissue is more metabolically active than fat tissue, so it helps to burn more calories even when you’re at rest. In other words, exercise with weights can help you burn more calories even when you’re not working out (Trusted Source).
In addition to exercise, a healthy diet is also important for controlling weight gain. Menopausal women should aim to eat a balanced diet that includes plenty of fruits, vegetables, and whole grains. They should also limit their intake of processed foods, saturated fats, and added sugars.
By following a healthy lifestyle, menopausal women can avoid weight gain and improve their overall health.
Weight Exercises Improves Balance and Coordination
Regular exercise is important for maintaining good health. However, as we age, our balance and coordination often decline. This can lead to falls and injuries. One way to combat this is to exercise with weights (Trusted Source).
Weight training helps to improve balance and coordination by challenging the muscles and nervous system. In addition to weightlifting, balance-training exercises are also important. These exercises help to improve your sense of balance and coordination by challenging your stabilizing muscles.
There are many balance-training exercises that you can do at home, such as standing on one leg or walking heel-to-toe. Tai chi is another excellent exercise for improving balance and coordination.
By including weight training and balance-training exercises in your workout routine, you can help to improve your balance and coordination and reduce your risk of falls and injuries.
Weight Exercises Reduce the Risk of Injuries
One of the biggest benefits of weightlifting is that it can help to reduce the risk of injuries. When done correctly, weightlifting can help to strengthen and tone the muscles, which can help to protect the body from injuries.
In addition, weightlifting can help to improve balance and coordination, which can also help to reduce the risk of falls and injuries (Trusted Source).
If you are new to weightlifting, it is important to start slow and gradually increase the amount of weight you lift. It is also important to use proper form and technique. If you are unsure how to do an exercise correctly, consider working with a personal trainer or exercise physiologist.
By starting slow and using proper form, you can help to reduce your risk of injuries and make the most of the exercise. Cardio exercises are another great way to reduce your risk of injuries by helping to improve flexibility and range of motion (Trusted Source).
For example, running or biking are both excellent cardio workouts that can help reduce your risk of injury. So, if you’re looking for a way to stay safe and healthy, consider adding weightlifting and cardio exercise to your routine.
Weightlifting Can Help Relieve Joint Pain
Joint pain is a common problem, especially as we age. The joints are the points where the bones come together, and they are supported by muscles, tendons, and ligaments. Over time, these tissues can become weak or damaged, which can lead to joint pain.
One way to relieve joint pain is to exercise with weights. Weightlifting helps to strengthen the muscles and connective tissues around the joints. This can help to take the pressure off of the joints and reduce pain.
In addition, weightlifting can help to improve range of motion and flexibility, which can also help to reduce joint pain (Trusted Source).
If you are new to weightlifting, it is important to start slow and gradually increase the amount of weight you lift. It is also important to use proper form and technique. If you are unsure how to do an exercise correctly, consider working with a personal trainer or exercise physiologist.
By starting slow and using proper form, you can help to reduce your risk of injuries and make the most of the exercise. cardio exercise is also important for relieving joint pain. For example, running or biking are both excellent cardio workouts that can help reduce joint pain (Trusted Source).
So, if you’re looking for a way to reduce joint pain, consider adding weightlifting and cardio exercise to your routine.
Weightlifting Can Help You Lose Body Fat
If you’re looking to lose body fat, weightlifting is a great option. While cardio exercise is often recommended for weight loss, research has shown that a combination of cardio and weightlifting is more effective than cardio exercise alone (Trusted Source).
One study found that a group of women who did a combination of cardio and weightlifting lost more body fat than a group of women who did only cardio exercise. The study also found that the combination group lost more muscle mass than the cardio group (Trusted Source).
This is important because muscle mass is more metabolically active than fat mass. This means that muscle tissue burns more calories than fat tissue, even when you’re at rest. So, by adding muscle mass through weightlifting, you can help to increase your metabolism and burn more calories.
In addition, research has shown that weightlifting can help to preserve muscle mass during weight loss. This is important because when you lose weight, you typically lose both fat and muscle mass. However, if you exercise with weights, you can help to preserve muscle mass, which can help to make weight loss more sustainable.
If you’re looking to lose body fat, consider adding weightlifting to your exercise routine. Weightlifting can help to increase your metabolism and preserve muscle mass, both of which are important for sustainable weight loss.
Weightlifting Can Help You Improve Your Cardiovascular Health
While cardio exercise is often recommended for improving cardiovascular health, research has shown that weightlifting can also be beneficial. One study found that a group of men who did weightlifting had better cardiovascular health than a group of men who did not exercise (Trusted Source).
The study found that the weightlifting group had lower blood pressure, a lower resting heart rate, and less body fat. They also had higher levels of HDL cholesterol (the “good” cholesterol) and lower levels of LDL cholesterol (the “bad” cholesterol).
In addition, the weightlifting group had better insulin sensitivity, which is a measure of how well your body responds to insulin. Insulin is a hormone that helps to regulate blood sugar levels. If you have poor insulin sensitivity, it can lead to type 2 diabetes (Trusted Source).
While cardio exercise is often recommended for improving cardiovascular health, research has shown that it may not be as effective as we thought. One study found that a group of men who did weightlifting had better cardiovascular health than a group of men who did not exercise.
The study found that the weightlifting group had lower blood pressure, a lower resting heart rate, and less body fat. They also had higher levels of HDL cholesterol (the “good” cholesterol) and lower levels of LDL cholesterol (the “bad” cholesterol).
In addition, the weightlifting group had better insulin sensitivity, which is a measure of how well your body responds to insulin. Insulin is a hormone that helps to regulate blood sugar levels. If you have poor insulin sensitivity, it can lead to type 2 diabetes (Trusted Source).
So, if you’re looking to improve your cardiovascular health, weightlifting is a great option. Weightlifting can help to lower blood pressure, improve cholesterol levels, and increase insulin sensitivity.
Final Thoughts
Although cardio has its benefits, weightlifting should not be discounted when it comes to improving overall health. There are many reasons why you may want to consider adding weightlifting to your workout routine.
We’ve listed just a few of the most compelling reasons here, but there are plenty more if you take the time to do some research.
If you’re curious about how weightlifting could benefit you and want to learn more, we offer a FREE No-Sweat Intro session so that you can come in and talk with one of our experts. Contact us today to book your appointment – we promise you won’t regret it!
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