Studies have highlighted the many benefits linked with weight training. The studies have also outlined recommendations as far as effective workout practices and eating schedules required to acquire and maintain healthy bodies and minds.
Weight training is relatively safe. For most men and women of all ages, it can be used as part of a healthy exercise routine – keeping in mind an individual’s personal health conditions. It has been widely observed that those with health issues like arthritis and heart diseases have benefitted amazingly from weight training exercises and weight lifting.

It’s also a useful tool in reducing belly fat as we age. One study found that while aerobics reduces weight, weight training is actually responsible for trimming the waist. According to a study by researchers at the Harvard T.H. Chan School of Public Health (HSPH), healthy men who managed 20 minutes of daily weight training experienced less increase in age-related abdominal fat than men who spent 20 minutes doing aerobics.

In addition to weight training and weight lifting, if aerobic exercises are done, they result positively on a person's physical and mental state of well-being and alertness. Another study published in the Journal of the American Geriatrics Society, suggests that light resistance training, specifically in women, may also slow the age-related shrinking of some parts of our brains.

The results have reduced the signs and symptoms from a variety of diseases including diabetes, obesity, back pain, osteoporosis, and depression. Weight training has been proven in numerous studies to be effective in reducing the pain experienced from mild to severe arthritis. One study, conducted by researchers at the University of Tennessee-Memphis and Wake Forest University, found that patients who participated in a resistance-training program consisting of two sets of 12 repetitions two times a week for 18 months reported reduced pain in their osteoarthritis-affected knees during movements.

As we age, we also tend to experience loss of balance and flexibility which sometimes results in fractures after falling or tripping over. Weight lifting and weight training exercises are proven to increase balance, flexibility, and bone structure, reducing the likelihood of falling and fractures. One 12-week study in the Journal of Physical Therapy Science found that after weight training, the lower limb strength and balance of the individuals in the training group had significantly improved.

Weight control and reduction are other vital benefits of weight training. Weight training can increase our metabolic rates - which grows in proportion to muscle mass as it increases. The more muscle we have the higher our metabolic rates. Weight training increases our resting metabolic rate - contributing significantly to weight loss and control. When used in conjunction with a full weight training routine, pelvic compression belts, and waist compression belts can help reduce pain and promote healing post-workout. One study showed that a pelvic compression belt reduced joint pain in patients while standing on one leg.

Americans are being diagnosed with type II diabetes at an alarming rate. The diagnosis has increased by over 300% in the last four decades which constitutes more than 14 million people. Today, diabetes is one of the leading contributors in cardiovascular diseases, blindness, and renal disease. The good news is that studies and research have shown that lifestyle changes incorporating weight training have aided in effectively managing and controlling diabetes without the use of prescribed medications.

People who participate in a weight training program become stronger, more muscular, lose weight, reduce inches, feel more confident, and show fewer signs of depression. However, before beginning weight lifting or weight training, educate yourself in how to perform and train. Be sure to consult with your physician and a professional coach to avoid any injuries.