Benefits of Weight Training

In today's time everyone likes to be fit, so people try to make themselves fit with gyming and healthy diet so that they can stay fit with good lifestyle.
To achieve our goal, we do the following in the gym:

• Weight training

• High Intensity Interval Training (HIIT)

• Functional Training

• Cardio

Most people like to lift heavy weight i.e. weight training. It provides great benefits to the body and also helps in increasing strength, muscle mass and burn fat.

So what is Weight Training?

The process of creating tension on the muscles using barbell, dumbbells or other machines is called weight training or strength training. This causes muscle fibers to break causing the muscles to become more active. Incorrect training techniques can cause sprains, strains or fractures in the body.

According to a study done in the Journal of Endocrinology in 2017, more muscle in the body can improve insulin sensitivity and glucose tolerance.
According to another research published in BMJ, weight training can balance the body of a youth.
According to the American Council on Exercises, most youth start losing about half a pound of muscle every year around the age of 30. The reason behind this is that he/she was not very active a few years ago. Muscle loss at that time slows down one's metabolism and increases his/her weight, which can prove to be wrong for his/her health.

Weight Training Exercises

Weight training exercises for chests:

• Barbell Bench Press
• Seated Chest Machine Press
• Incline Dumbbell Press
• Dumbbell Fly
• Weighted Dips
• Weighted Push-up

Weight training exercises for back:

• Dead-lift
• Reverse Grip Lat Pull-down
• Dumbbell Row
• T-Bar Row
• Seated Cable Row
• Hyper-Extension
• Barbell Row

Weight training exercises for legs:

• Barbell Squat
• Lunges
• Leg Extension
• Leg Press
• Leg Curl
• Calf Raise
• Hack Squat
• Sumo-Deadlift

Weight training exercises for shoulder:

• Barbell  Overhead Press
• Seated Overhead Dumbbell Press
• Lateral Raises
• Arnold Press
• Front Dumbbell Raise
• Bent-over Dumbbell Fly

Weight training exercises for biceps and triceps:

• Barbell Curl
• Skull Crusher
• Preacher Curl
• One Arm Partial Hammer Curl
• Concentration curl
• Close-Grip Bench Press
• Triceps Push-down

Weight training exercises for abdominal or core:

• Ball crunches
• Ball planks
• Weighted planks
• Resistance wood-chops
• Leg Raise(Lying and Hanging)

Benefits of Weight Training

1. Improves Bone Density

Weight training makes bones solid and strong. If you do weight training, then your body may be less likely to get factored in compared to normal people.
A large proportion of the elderly population in the country suffers from "osteoporosis". Weight training, healthy diet, vitamin D and calcium can help reduce the possibility of osteoporosis.

2. Improves Metabolism

Weight training exercise increases your metabolism, which also helps you in reducing fat. Actually, it increases the muscle mass in your body, then increases the metabolism and burns more calories. Refer to my article on Top 10 foods to build muscles for more information.

3. Increase in Muscle Mass

Weight training volume plays the most important role in muscle growth. During the workouts, lifting the weight breaks the fiber tissue of the muscles on which the load comes. When you relax and maintain proper diet, then the muscles are repaired and they grow.
This also brings a thickness in the muscles. For this, you need to maintain a proper diet(rich in protein and healthy fiber) to maintain the muscle mass and strength. Click here to know more.

4. Provides Better Sleep

People who work out have more deep and sound sleep and feel fresh after waking up in the morning. Resistance training increases the temperature of your body and keeps your body warm from inside which is like bathing with hot water.

5. Helps keep Blood Pressure in check

In weight training, your heart has to work harder to breathe while lifting heavy weights. If the muscles shrink and swell during heavy lifting, your blood pressure may decrease or become normal after exercise, which is good for the body.

Conclusion

It is important to always be alert while doing weight training. Also remember that the technique of doing that exercise works more than just lifting heavy weight. So lift only as much weight as you can as long as the technique is correct.

You may get hurt by lifting more weight than your capacity, so try to increase the weight progressively (Again, maintaining the form).

If you're a beginner, do take the advice of your trainer before doing any workout, so that he/she can guide correctly before you start doing an exercise. You can also refer to YouTube or bodybuilding.com for more videos.