Why you should lift weights: Strengthen your back with pull-ups, lower body with squats

Lifting weights is not just for athletes or bodybuilders, it’s for anyone who wants to improve their fitness, build muscle, boost their metabolism, or simply feel stronger in their everyday life. Whether it’s picking up groceries without strain, keeping up with your kids, or just feeling better in your own skin, lifting weights has benefits that go far beyond the gym.

Each exercise offers unique benefits, and when combined, can help you achieve a balanced and stronger body.

Here’s a deeper look into the benefits of various weight-lifting exercises.

• Deadlifts: The full-body powerhouse

Deadlifts are often called the king of weight-lifting exercises, and for good reason. They engage multiple muscles, including the hamstrings, glutes, lower back, core, and traps. They’re great for building overall strength and improving posture. A study published in the Journal of Strength and Conditioning Research highlighted the deadlifts are especially useful for making your core strong to you can do everyday tasks like lifting objects and bending easier.

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

• Squats: Strength and stability for the lower body

Squats are one of the most effective exercises for building lower body strength. They mainly work on the quadriceps, hamstrings, glutes, and core while improving joint stability. A review in the Sports Medicine Journal stated that doing squats can prevent injuries by strengthening the muscles around the knees and hips. The study further emphasised that squats also help improve your metabolic rate, so if you’re looking to burn calories and improve overall fitness, they’re a great choice.

• Bench press: Building upper body power

The bench press is one of the most classic weightlifting exercises, focusing on the chest, shoulders, and triceps. This exercise helps increase upper-body strength and enhance pushing power, according to the Journal of Applied Physiology, which is essential for daily tasks and athletic performance.

Also read | Exercise tips: 7 science-backed benefits of strength training

• Pull-ups and lat pulldowns: Shaping a strong back

These exercises are excellent for grip strength and posture and ideal for you if you spend long hours sitting. A study in the European Journal of Applied Physiology found that pull-ups are among the most effective exercises for building upper-body strength and muscle mass. By consistently performing these movements, you can enhance your pulling power and maintain a healthy sitting posture.

• Overhead press: Enhancing shoulder strength

The overhead press is a must for building strong, well-rounded shoulders that will help with daily movements like lifting objects overhead. This exercise primarily targets the shoulders and triceps while engaging the core for stability. According to a study in the Journal of Sports Science, the overhead press improves upper-body functional strength and enhances shoulder mobility.

• Bent-over rows: Strengthening the back and core

Bent-over rows are a fantastic exercise for strengthening the upper and mid-back, as well as the biceps and core. The Strength and Conditioning Journal emphasised the importance of bent-over rows in maintaining a healthy posture and promoting balanced muscle development, which is critical for long-term physical health.

Also read | Why people in finance should lift weights and do strength training

• Lunges: Balance and single-leg strength

Lunges are an excellent exercise for building single-leg strength and improving coordination. They target the quadriceps, hamstrings, glutes, and calves while also engaging the core to enhance balance. A study published in the Journal of Human Kinetics found that lunges improve dynamic balance and single-leg strength, reducing the risk of lower-body injuries. Additionally, lunges are great for improving hip mobility, which is crucial for overall flexibility and movement efficiency.

Weight lifting exercises offer a wide range of benefits, from improving muscle strength and endurance to boosting functional fitness and injury prevention. Incorporating movements like deadlifts, squats, bench presses, and pull-ups into your routine ensures that you target all major muscle groups for a balanced and effective workout.

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.