Lift weights to build and maintain muscle, strengthen bones, get to your ideal weight

Benefits of strength training: strength training increases muscle mass, which boosts your “resting metabolic rate”, meaning it helps you burn more calories throughout the day (Image: Canva)

If you think strength training will make you bulky, or that it’s only for young people, think again. Lifting weights, especially for older people, combats muscle loss, improve balance, prevent falls, and lets you do the things you did normally when you were younger — like bending, climbing stairs and lifting groceries without help.

Several people also think that cardio is better for weight loss than strength training. While cardio does burn calories during the workout, strength training increases muscle mass, which boosts your “resting metabolic rate”, meaning it helps you burn more calories throughout the day, whether you’re working out or not.

Here's why incorporating weight training into your routine is advantageous at every stage of life:

Builds and maintains muscle mass

As muscle mass declines with age, resistance training can help preserve and even build muscle as you grow older.

• Youth and adults: Building muscle improves physical performance, strength, and athleticism. For adults, it helps maintain a healthy metabolism, promoting a lean body composition.

• Older adults: For older adults, lifting weights is not about bulking up or being lean, but lifting weights can improve muscle function so you can do average things like sitting, walking and bending independently. A study published in the Journal of Cachexia, Sarcopenia and Muscle highlights that resistance training significantly boosts physical function in seniors.

Increases bone density

Weightlifting places stress on bones, promoting bone growth and density, which is crucial for preventing osteoporosis.

• Youth and young adults: Peak bone mass is developed by the late twenties, so early weight-bearing exercise is critical for long-term bone health.

• Adults and older adults: Weight training continues to strengthen bones, reducing the risk of fractures and improving balance, essential for fall prevention. The Times of India notes that strength training preserves muscle mass during weight loss, ensuring that the weight lost is predominantly fat and not valuable muscle tissue.

Weightlifting can boost metabolism and improve blood sugar control, reducing the risk of chronic diseases like diabetes, obesity, and cardiovascular disease.

• Youth and adults: An active metabolism helps maintain energy balance and body weight.

• Older adults: Strength training supports a healthy weight and regulates blood sugar levels, reducing the risk of metabolic disorders. The Decathlon Blog emphasizes that lifting weights assists in gaining muscle and slowing down the rate of muscle loss, which is beneficial for metabolic health.

Improves mental health and cognitive function

Studies have shown that strength training improves mental health by reducing anxiety and depression symptoms and can also enhance cognitive function.

• Youth and adults: Exercise can improve self-esteem, mental clarity, and mood by releasing endorphins.

• Older adults: Regular strength training is associated with better cognitive function and may reduce the risk of cognitive decline. The New York Post reports that weight training not only strengthens muscles but also boosts brain health by improving the brain's ability to access and process glucose.

Regular weightlifting improves overall quality of life by increasing energy levels, enhancing sleep quality, and promoting a sense of well-being.

• Youth and adults: Increased strength and endurance make daily activities easier and more enjoyable.

• Older adults: Maintaining muscle mass and strength contributes to independence and reduces the risk of falls and injuries. The Harvard Health publication notes that strength training builds more than muscles; it also pumps up the brain, leading to cognitive improvements.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.