What Happens To Our Bodies When We Start Lifting Weights

Increased muscle mass

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Starting a weightlifting journey can have a variety of physical, mental and lifestyle effects. For example, lifting weights helps build muscle mass, leading to a more toned and sculpted physique. This is due to the fact that weightlifting helps burn fat, and transforms it into muscle.

Strength gains

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Over time, you'll notice significant increases in your strength and physical capabilities. This changes typically present themselves through the range of weights you are able to lift, and how much easier it becomes for you to lift much heavier weights.

Improved metabolism

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Weightlifting is known to help boost your metabolism, allowing you to burn more calories (even when you are resting). This style of exercise produces a 'slow burn' of fat, which means you will burn calories for longer, and at a much more efficient rate (compared to just cardio-based exercise).

Enhanced muscle definition

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As your body fat reduces, and you begin to build muscle, your muscles will become more defined. It can take a couple of weeks for you to begin noticing a difference, but the longer you are weightlifting, the better your overall muscle definition will be.

Increased bone density

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Weightlifting can help improve your overall bone density, and reduce the risk of certain conditions e.g. osteoporosis. Your bone density is increased via weightlifting, because it helps strengthen your joints, as well as the connective tissue surrounding your bones.

Improved posture

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Strengthening your muscles can help you maintain better posture. This is due to the 'form' you hold with certain muscle training exercises e.g. deadlifts, squats and bicep curls. Many of these exercises require you to have a straight back, as well as a steady stance in general.

Better body composition

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As weightlifting reduces body fat, and increases your body's lean muscle, it can lead to your body having a better composition overall. Body composition relates to the percentage of muscle, fat and water weight your body has (in comparison to your height and age).

Enhanced confidence

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Achieving strength and physique goals can boost self-esteem and confidence. Weightlifting is a great way to get into a steady fitness routine, as it requires minimal equipment, and there are a range of exercises for all levels of capability. It also puts less strain on the body, in comparison to cardio-based exercises.

Enhanced mentality

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Weightlifting requires discipline and perseverance, which can improve mental resilience. Starting a fitness journey can be daunting at first, but once you find a routine that works best for you, it can have a plethora of mental and physical benefits.

Increased energy levels

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Regular strength training can lead to increased overall energy levels. This increase in energy is caused by the rush of 'happy chemicals' to your brain, which increase your overall mood as well. By having a positive mood, you're more likely to have the energy for other activities.

Better sleep

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The majority of people report improved sleep quality, after starting their weightlifting journey. This increase in sleep quality is thought to be due to the release of stress via exercise, and the increase in better quality energy. Once this energy is exhausted, people find it much easier to sleep.

Enhanced balance and co-ordination

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Lifting weights can help improve your balance and co-ordination, as your body is focused on the tension within your muscles, and pushing through each set of your exercise. By incorporating weights into certain exercises, you're able to focus on your body's posture as well.

Reduced risk of injury

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Strengthening muscles and joints can help prevent the risk of injuries within everyday life. If you have stronger muscles and joints, you're less likely to experience major pain, from minor bumps, scratches and bruises. Strengthening your muscles and joints also improves your recovery rate.

Stress reduction

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Exercising, especially weightlifting, can reduce stress and improve mental well-being. As mentioned previously, this is due to the release of 'happy chemicals' within your brain, that allow your body to relax and feel reenergized. The release of these chemicals actually improve your overall mentality as well.

Improved flexibility

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Incorporating stretching and mobility exercises into your daily routine, can help improve flexibility. This flexibility can be pushed even further, by the inclusion of weights within the exercises. It is important to warm-up and stretch before any exercise, and you should follow exercise with a cool-down and stretch.

Better cardiovascular health

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Weightlifting can have positive effects on your heart health, especially when it is combined with other cardiovascular exercises e.g. cycling, walking, jogging, running. By combining these different styles of exercise, you're able to efficiently work all muscle groups/areas of your body.

Enhanced concentration

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Regular exercise can help improve focus and cognitive function, as you have to concentrate on the movements of your body, maintaining posture and weight grip as well as setting your targets within your sessions. This improved concentration also helps you in daily life.

Increased testosterone levels

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Weightlifting can lead to a temporary increase in testosterone levels, which can have various benefits for both men and women. For men, an increase in testosterone improves overall strength and performance. For women, an increase in testosterone improves productivity and strength.

Enhanced metabolic rate

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Muscle tissue requires more energy at rest, so as you gain muscle, your metabolism may increase. This increase in metabolism may not be noticeable straight away, but it will take effect once you find a routine, and stick to it consistently. Consistency is key when it comes to exercise.

Stronger core

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Many weightlifting exercises engage the core muscles, leading to a stronger mid-section. By improving your core's strength, you will also improve your balance, as your centre of gravity forms within the core of your body. You may find that your balance improves once your core becomes stronger.

Improved joint health

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Strengthening the muscles around your joints can improve joint stability, and reduce pain. By improving your joint stability and recovery rate, you can help prevent the risk of certain conditions e.g. arthritis. Strengthened joints tend to be stronger for longer.

Enhanced body awareness

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Weightlifting can help you become more in tune with your body and its capabilities. By understanding your body on a deeper level, you will find it easier to assess what exercises and activities will benefit your overall fitness levels. Being aware of your body's capabilities is extremely important.

Better blood sugar control

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Strength training can help regulate blood sugar levels, as your body is using the energy from your sugar levels, to fuel your body. This consumption of energy allows your body to regulate the levels of blood sugar you may have, and prevents the risk of diabetes developing/worsening.

Increased workout capacity

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As you progress with your fitness journey, you'll get stronger and you'll be able to lift heavier weights/work out longer. It is important to increase the difficulty of your exercises when it feels right for you, and/or it has become too easy for you to lift certain weights etc.

Enhanced agility

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This style of exercise can improve your ability to move quickly, and change direction easily. Improved agility is great for your fitness routine, as well as your day-to-day life, because it allows you to move with ease and reduces the risk of minor injuries.

Social connections

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Joining a gym or fitness community can lead to new friendships, as well as social connections. Through these new connections, you may find people who are on a similar fitness journey to you, and they may need a workout partner. These connections can also become great sources of encouragement and support.

Setting and achieving goals

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Weightlifting allows you to set specific strength and fitness goals, and work towards them in the most effective way. By setting yourself small, manageable goals, you're more likely to stick to a consistent fitness routine. Smaller goals are much easier to achieve, and are much less daunting in the long-run.

Improved body image

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Building strength and muscle can lead to an improved sense of body image, as well as an increase in self-confidence. Once you start noticing changes within your body, this will give you motivation to stick to your fitness regime, and push yourself with your capabilities.

Lifelong habits

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Weightlifting can establish a lifelong commitment to fitness and health, which in turn, creates a healthier lifestyle overall. By balancing your lifestyle, and giving yourself routine, your concentration levels and mood will increase (within your personal and professional life).

Improved diet

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Exercise is important, but a good diet is essential, to seeing results from your hard work. Diet is especially important if you're focused on weightlifting, as your body is going to require higher levels of protein (to maintain muscle mass), as well as fruit and veg that is packed full of vitamins and nutrients.