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weight lifting is necessary. why?

weight lifting

Introduction to weight lifting:

Do you want to eat the extra piece of Burger, pizza without guilt? then lift weights. Weight lifting, also known as resistant training or strength training. It is type of exercise that involves the use of weights to build strength, increase muscle mass and improve overall fitness.

When lying on the sofa and watching TV all the day, suddenly one day you decide, “Enough is Enough,” I need to take control of my life, lose weight and get into shape. If you could do one thing to improve your overall health, Strength training is the best medicine. You can start from walking, stairs climbing and then weight lifting.

Research shows that not only can weight lifting improve your body composition and give your toned appearance it can also improve overall health and make you happier person.

The general definition of strength training is any physical movement in which you use your body weight or equipment (e.g. dumbbells and resistance bands) to build muscle mass, strength and endurance.

For example,

weight lifting

 Types of weight lifting or strength training; –

 (1) Muscle building; – Using moderate to heavy weights to stimulate muscles growth.

 (2) Muscular endurance; – Usually involves high repetition using light weights or body weight.

 (3) Circuit training; – Include various exercises with little to no rest between them.

 (4) Muscular strength; – involves lower repetitions using heavy weights.

You choose any of exercise according to your goal, you can use various equipment or none at all. such as,

(1) Body weight; – Using your own body weight like push-ups, squat, plank, pull ups and lunges.

(2) Using weights; – Using dumbbells, barbells, kettlebells and medicine balls.

(3) Resistance bands; – Using rubber bands provide resistance when stretched.

(4) Weight machine; – Using machine with adjustable weights to provide resistance.

(5)  Ropes- Using battle ropes to perform various exercises.

Benefits of strength training; –

(1) Become physically and mentally strong, we feel strong and Powerful. 

(2) You can burn calories and fat fast and gain lean body mass.

(3) You can reduce belly fat which is stubborn fat reduce with difficulties.

(4) You can reduce superficial fat as well as visceral fat which makes you super healthy.

(5) Strength training help us to make bone strong, so we can prevent osteoporosis and arthritis.

(6) Strength training helps improve the strength, range of motion and mobility of muscles, ligaments and tendons, this can reinforce strength around major joints like knees, hips ankles to provide additional protection against injury.

(7) Weight lifting correct body posture, strengthens on lower back, core, hamstrings and glutes.

(8) Study shows that regular strength training under certified trainers and lightweights with high repetitions decrease blood pressure, lower total and bad cholesterol, improve blood circulation and strengthen heart muscle.

(9) Research study shows regular strength training can help maintain healthy body weight and manage blood sugar level, may lower the risk of developing type 2 diabetes.

(10) Physical activity, a little lifting can also work wonder for mental health and boost brain power.

(11) Strength training is directly link to reduce stress, anxiety, depression. We feel happier and increase productivity.

(12) Happiness hormones serotonin and endorphin are release during or after workout which make our mood positive.

(13) Weight lifting protect us against age related cognitive disorders, look and feel younger than age.

(14) In 2012, study shows, If people do regular exercise such as strength training, skipping, resistance band exercises, all battle ropes exercise, they can get out of sleep deprivation and provide better sleep.

(15) Strength training create longevity and make life super healthy and extraordinary.


I hope you love this article and go through my one of the most favorite article, sitting is killer. To get more insights. about exercise, Read my latest book, The Magical ways for sparkling lifestyle.

Dr.Hetal Patel


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