Why is Lifting Weights so Important Anyway?

If your goal isn’t to get on stage for a bodybuilding competition or you’re already able to lug your baby and carseat in and out of the car - why is lifting weights or building muscle even relevant?!

When we think of weightlifting, we often think of its most apparent benefit - bigger muscles and gaining strength. We often overlook the plethora of other health benefits that make lifting weights a worthwhile endeavor regardless of what your fitness and nutrition goals are. The truth is, strength training has a place in everyone’s life, regardless of your fitness goals.

Imagine yourself 10-15 years in the future. Do you see yourself struggling to get out of a chair or climb stairs? Or do you envision yourself remaining active, vibrant, and tackling life's adventures with confidence? Strength training is an investment in your future self, allowing you to maintain your independence and enjoy a higher quality of life.

Did you know that after the age of 30, we lose muscle mass at the rate of 3-8% per decade? That rate of decline increases after the age of 60 (PMID 15192443). Sarcopenia, or age-related muscle loss, strength, and function, is responsible for approximately $19 billion per year in treatment costs across the United States health system. When we lift weights, we are able to maintain (and even increase!) strength and muscle as we age, which is vital in reducing risks of severe falls and preserving mobility. If we want to age gracefully and maintain our independence, strength training is a great place to start. Along with sarcopenia, building muscle and gaining strength can help strengthen our bones, improve balance, and coordination - all which help further reduce fall risk.

The benefits of strength training reach beyond the physical, too. Our cognitive function, including memory, focus, and critical thinking, can decline with age and inactivity. There’s evidence that resistance training can improve cognitive function in both cognitively healthy and cognitively impaired adults over 60 years old (PMID 33325273). So, not only can strength training help you stay physically strong, it can also contribute to a sharper mind, allowing you to stay mentally engaged and active throughout your life.

Increased muscle also helps fight against type 2 diabetes, an ailment that 36.4 million Americans face, through heightened insulin sensitivity.

Let's be honest, life throws a lot of curveballs. Whether it's wrestling groceries out of the car, hoisting a heavy suitcase overhead, or simply keeping up with energetic children, our daily activities demand a certain level of strength. Strength training equips you with this very superpower. By building muscle and increasing strength, you'll find everyday tasks become easier and less taxing. Imagine effortlessly lifting your child onto your shoulders or tackling a weekend of yard work without feeling wiped out. Strength training empowers you to conquer the demands of daily life with confidence and energy.

Strength training isn't just about looking good, it's about feeling good and living a healthier, more fulfilling life. It's about preventing chronic diseases like type 2 diabetes, maintaining a strong and independent lifestyle, and even keeping your mind sharp. So, the next time you hesitate at the weight rack, remember: strength training is a gift you give to your entire self, for a stronger, healthier, and happier future.