10 benefits of lifting weights

There are so many good reasons to lift weights, yet so many people skimp on that part of their workout. Maybe after reading this very incomplete list, you'll think twice about skipping your next weight session.

1. Higher metabolism. Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. How? Muscle burns more calories than fat cells, even at rest. So the more lean muscle you build, the more calories you burn all day long.

2. Better posture. A balanced weightlifting program will help you build a strong core and identify which muscles are weaker so you can work on strengthening them. For example, I know my chest and anterior deltoids (front of my shoulders) are way stronger than my upper back and posterior deltoids (back of my shoulders), resulting in a round-shouldered look I hate. So I spend extra time doing exercises to strengthen my weak areas and ultimately improve my posture.

3. Stronger bones. Research has shown that lifting weights is crucial to building strong bones, which is critically important as we age. Stronger bones can ward off osteoporosis, arthritis, and fractures/breaks.

4. Functional strength. It's true. Weightlifting can help you accomplish your everyday chores -- putting away groceries, vacuuming, yard work, and more -- with less pain and more ease.

5. Higher self-esteem. It's so motivating to see muscle where it wasn't previously visible. Cardiovascular exercise is great -- don't get me wrong -- but it can take a long time to see results. Weightlifting, on the other hand, provides almost immediate gratification. Even little kids like to flex their muscles and show them off. When you add weights to your regular workout routine, those muscles will start to grow... and you can see them working while you're working out. Go ahead. Flex. You know you want to.

6. More energy. Remember the first benefit? A higher metabolism? Well, that higher metabolism will ultimately give you more energy all day long. You'll feel great!

7. Better balance. As we age, it's critically important that we improve our balance to prevent falling. Increased lean muscle mass will improve your proprioception (awareness of where you are in space and where your body parts are in relation to each other). Better proprioceptive awareness will help you prevent a fall... or at least minimize the damaging effects of one.

8. Prevention of muscle loss. Let's face it. Aging is no fun. According to the American Council on Exercise (ACE), muscle mass declines with age, resulting in decreased muscular strength and endurance. After the age of 30, we lose approximately 3-5% of our muscle mass per decade. Yuck! But lifting weights can help slow that process down significantly.

9. Lower risk of injury. Building a little extra muscle can reduce the risk of injury from sports, other workouts, and everyday life. Strong muscles, tendons and ligaments are much more capable of withstanding the stresses we place on our bodies and also reduce the likelihood of pulled muscles and back pain.

10. Better overall health. Lifting weights has been shown to have a positive affect on insulin resistance, resting metabolism, blood pressure, body fat, and illnesses such as diabetes, heart disease and cancer.

So what are you waiting for? Remember, you don't have to belong to a gym to do resistance training. Check out some of my blog entries for workouts that don't require fancy equipment. Do pushups, squats, lunges, dips, pull-ups, planks, and bicycles; you'll hit all the major muscles in your lower and upper body without spending a dime.