Lifting heavy weights is often misunderstood. Many people think it only leads to bigger muscles. However, lifting heavy has numerous benefits that go beyond just muscle growth. It can improve your health in powerful ways.
RELATED:9 Best Hamstring Exercises for Stronger, More Powerful Legs
How Heavy Is Too Heavy?
What’s considered “heavy” varies from person to person. According to Michelle A. Arent, M.P.H., CISSN, CSCS, USAW, it’s not the weight itself, but how many reps you can do with proper form. For example, if you can do 15 squats with 40 pounds but only 2 chest presses with the same weight, that shows the squats are light, and the chest press is heavy.
1. Boosts Bone Strength
Bones weaken as we age, which can increase the risk of fractures. Lifting heavy weights helps improve bone density, making bones stronger. Research shows that those with weaker bones benefit the most. Stronger bones lead to fewer falls and fractures, improving overall health.
2. Helps Prevent Muscle Loss and Builds Muscle
Lifting heavy weights helps prevent muscle loss, which is common with aging. “Preventing muscle loss is key to staying healthy,” says Erik Bustillo, MS, FISSN, CSC, CPT. Weight training preserves muscle mass, especially during a calorie deficit. Studies confirm lifting helps you retain muscle as you age.
3. Improves Body Composition
Lifting heavy weights increases fat loss and builds muscle. It improves body composition by reducing fat and increasing muscle. Track your body fat percentage every 4-6 weeks to measure progress. This process takes time, but consistency is key.
4. May Prevent Falls in Older Adults
Falls are a major concern for older adults. They often result in fractures and injuries. Lifting heavy weights improves muscle strength and balance, which reduces the risk of falling. Studies show weight training helps older adults stay stable and reduce the chances of falls.
RELATED:Deadlifts: Proper Form, Benefits, and Mistakes You Should Avoid
5. Improves Functional Performance
Lifting heavy weights enhances functional performance. It improves balance, posture, and mobility, which are vital as we age. Research shows that weight training improves strength and helps with everyday tasks. It can reduce discomfort and make daily activities easier.
Safety Tips When Lifting Heavy Weights
Before lifting heavy, ensure your form is correct. “Master technique first,” advises Arent. Start with lighter weights, focusing on form for 8-10 reps. Gradually increase the weight as you progress. Consider hiring a trainer or joining a class if you’re unsure about your technique.
