#HEALTHTIPTUESDAY
Why is
lifting weights
So important?!
What's up everyone! If you've been following me for a few years now, you may know that I used to send out weekly blogs on Tuesday for a little health tip! Well, I was feeling inspired to write one for y'all this week and I think you might get some value from understanding the WHY behind the hard lifting you all do!
So the question is, "Coach, WHY is lifting so important, and why should I be pushing my body during weight lifting sessions besides the matter of just getting strong?"
Before I even get into it, I first want to say that "weight training" from a media perspective has unfortunately turned "most" people off (I say that loosely). For the reason that you typically wouldn't demonstrate a normal person, pushing a set of 3x8 Back squats @80% of their 1 RM. What you would see, is olympic athletes lifting 3x their bodyweight on a main stage doing a high skill movement like the snatch... or bodybuilders lifting insane weights to get as jacked as possible with intense muscles popping out... OR even CrossFit Games Athletes running, climbing ropes, then overhead squatting 225lbs. The point I'm making is that weight training itself, has been seen as this SUPER INTENSE training regiment that could be very scary to start, or even understand why we should even try it. But the reality is that weight training not only has a physiological & biological response, but a psychological response as well. So let's DIVE IN without getting too nerdy:
Let's get this physical stuff first because that is what we typically see first!
1) Building muscle is HARD. It requires you to push your body in uncomfortable ways. We do this NOT to get "bulky" (because believe me...I've been trying for the better part of a decade now haha), but because muscle is the organ of longevity! Muscle allows us to do the day to day stuff that we love to do! Walking, hiking, grocery shopping, biking/sports with kids, standing on our feet all day at work, etc etc. It's what allows us to thrive not just TODAY but when we are 70,80,90+ years! Lift, carry, push, pull, squat, etc! All crucial for us to live a FULL healthy, and functional life! And I'm sure we all know someone that is like 50-60 years old that sits on the other side of health- illness...and we hope that we never go down that path.
2) Building off that point is FUNCTIONALITY! In 2024, we sit down far too much. But that's ok, it is how society is right now! However, our bodies were not meant to do this. We were meant to hunt, gather, farm, etc. So what happens when we sit down 18-20+ hours per day... we develop stiffness. Ankles, hips, shoulders rolling forward, we develop poor posture (guilty). Weight training allows us to develop strength in end ranges of motion. Ie Squat bellow parallel. Press DB all the way up. Hinge properly at the hips. Yes it's hard, but we are working mobility and flexibility while building strength!
3) We look freakin good with muscle. No, you don't have to be shredded 6 pack to look good. But when you develop muscle, you feel good in your body. You move really well. Playing other sports (my pickleball champs), running with your kids, climbing mountains in Portugal, carrying grocery bags in ONE go because there is no option for 2 trips
Now for the biological response:
1) Increases our metabolic function! Meaning when we weight train, we can metabolize nutrients and this allows for 3 major responses... energy production (breaking down protein, fats and carbs), cell growth and repair, and waste elimination. This also cuts down our risk for chronic disease to almost 0% (type 2 diabetes, heart disease, strokes and many cancers).
2) Increased blood flow/ Immune system! This leads to delivering more oxygen and nutrients throughout your body. Which can help boost your response with inflammation and/or infections.
3) Improved Mitochondrial Function! This can be a nerdy topic but essentially mitochondria are the energy powerhouses of cells, responsible for producing ATP (the primary energy currency of the body). Improved mitochondrial function increases energy availability and endurance in muscle cells, enhancing both strength and endurance.
Lastly, the psychological response:
1) Improved Mood and reduced anxiety: Strength training has been shown to release endorphins, which are neurotransmitters responsible for feelings of happiness and euphoria. This "feel-good" hormone helps reduce anxiety and improve overall mood.
2) Reduced symptoms of depression: By promoting the release of neurotransmitters such as dopamine and serotonin, which are key to mood regulation. It also helps combat the feelings of lethargy and low motivation often associated with depression by promoting regular physical activity, a natural mood lifter.
