The benefits of weight training for people of all ages, whether they are beginners or not is enormous. Weight training has been proven to help you control body fat and enjoy a healthier and fitter life. The average person over the age of 35 loses around 250 grams of muscle tissue and gains around half a kilogram of fat per year, due to a lack of weight bearing exercise. The elderly have the greatest to benefit from weight training since it helps
reverse osteoporosis and give a more functional life. Weight training increases your strength, muscular endurance and muscle mass. Women, because of their hormonal structure, generally do not “bulk up” like men sometimes do. Any muscle mass increase is beneficial to losing excess body fat as this raises one’s metabolism. Weight bearing exercises such as weight training, walking, running etc help to make stronger bones, lowering your risk of osteoporosis and leaving you less vulnerable to fractures in the future.
One key element in chronic back pain and indeed the cause of many back injuries is the lack of back strength. Weight training targeting the lower back and abdominals coupled with correct, specific stretching can help prevent and rehabilitate many back problems.
Key researchers have provided a wealth of data on the positive physiological responses of weight training and these are:
- Promotes muscle growth
- Increase basal metabolic rate
- Reduce body fat
- Increase bone density
- Improve glucose metabolism
- Reduce lower back pain
- Reducing resting blood pressure
Weight training needs to be conducted only 2 to 4 times per week for 30 minutes duration to obtain significant results. The same body part (for example the chest), should generally not be worked 2 days in a row to allow time for repair.