Benefits of weight training

Weight training is not just about getting a toned body. Many studies have shown that it is one of the most effective ways to improve overall health, even with certain diseases.

Weight training, also known as strength or resistance training, is an extremely effective training method to increase strength and muscle mass. To be healthy, people do not need to go to the gym every day, but only need to exercise at least 2-3 times/week, according to the health website Healthline (USA).

Weight lifting may help improve depression and anxiety levels

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People with the following health problems will get better with weight training.

Diabetes, prediabetes

Weight training helps muscles use more glucose for energy, which lowers blood sugar levels. A study in the Journal of Diabetes Investigation found that weight training can significantly improve insulin sensitivity and blood sugar control in people with prediabetes and type 2 diabetes.

Additionally, the American Diabetes Association (ADA) recommends that people with diabetes do strength training at least twice a week as part of their diabetes management plan. Building bigger muscles also helps burn calories more efficiently and reduces visceral fat, which is a major risk factor for diabetes.

Weight training significantly reduces levels of depression and anxiety

Numerous studies have confirmed the mental health benefits of weight training. A study published in the journal JAMA Psychiatry found that weight training can significantly reduce depression levels, comparable to the effects of mild to moderate antidepressants. Additionally, strength training releases endorphins, neurotransmitters that reduce pain and promote feelings of well-being.

Back Pain Relief

Chronic back pain is one of the most common causes of poor quality of life. Experts say weight training can significantly reduce lower back pain by improving back muscle function.

Exercises such as deadlift, bridge or bird-dog, if performed correctly, will help increase the flexibility of the core muscles, support the spine and reduce pressure on the discs. However, to ensure safety, patients should practice under the guidance of a physical therapist or trainer.

Arthritis

Contrary to the belief that people with arthritis should avoid strenuous exercise, many studies show that weight training properly can help improve flexibility and reduce joint pain and stiffness caused by arthritis.

This is because strength training exercises protect joints by strengthening the surrounding muscles. People with arthritis should exercise under the guidance of a professional, starting light with resistance bands or small weights, then gradually increasing the difficulty, according to Healthline .

Source: https://thanhnien.vn/loi-ich-cua-tap-ta-185250605134820775.htm