Is lifting weights bad for you?
Lifting weights can look intimidating and look like it is bad for you, as many rumors can tell you.
Lifting weights has many benefits that everyone can gain from. Weightlifting strengthens muscles, bones, and joints. This will cause you to have less joint pain in the long run and have healthier joints and bones.
I am going to explain why you should not be afraid of lifting weights, and why it is good for you.
Is weightlifting bad for your joints?
Rumors from older times have told us that weightlifting can damage your joints or cause joint pain. This is far from true.
Weightlifting strengthens muscles, bones, and joints. This will cause you to have less joint pain in the long run and have healthier joints and bones.
Since weightlifting is something that causes discomfort and takes some kind of pain to get great results, people can create misconceptions about weightlifting.
Weightlifting alleviates joint pain because you strengthen your muscles. Stronger muscles means that less pressure will go on your joints, and more pressure will go to your muscles.
Also, bones are strengthened with weightlifting, alleviating symptoms of arthritis and osteoporosis. Weightlifting is great at this and is a great activity to keep bones and muscles healthy for inflamed joints and degenerative properties that come with getting older.
The only way weightlifting can damage joints or cause joint discomfort is if you don’t do it properly. If you lift weights with improper form, or lift too much weight, then your joints will take the toll.
When weightlifting, you must use proper form on each exercise, every time. If you don’t then you risk an injury and you will not get the best results.
Lifting too much weight can do the same thing, but it is more dangerous as there is a risk of muscle tears. This will put too much pressure on the muscles and joints, which is not safe or healthy.
Is it healthy to lift weights?
Lifting weights is very healthy when done with proper form and with the proper weight. Anyone and everyone can weight lift.
Weightlifting decreases blood pressure, builds muscle, strengthens ligaments, bones, and joints, improves mental health, decreases the risk of many degenerative bone diseases, and many more benefits.
Weightlifting is healthy but does have some risks included. If you weightlift with improper form, and lift too much weight, you put yourself at risk of an injury.
This can be easily avoided by learning the proper form and demonstrating it each time you lift weights. When lifting properly, lifting weights only has benefits.
The rumor that weightlifting can make you unhealthy by making you bulky or hurting your joints, is false. Lifting weights is made to make your muscles stronger, not bulkier. To make your muscles bulkier you must try your best at doing that specifically, but even then, you will not look like Arnold if you lift weights.
This same idea is common among women who think that they will look like a man who lifts weights when they lift weights themselves. This is biologically impossible.
Women cannot get as big as men lifting weights naturally. So, this rumor is false. Women should lift weights to be healthy and for the same benefits as men.
Is it better to lift heavy or light weights to gain muscle?
There are many ways to lift weights. You can lift weights for endurance, which uses light weights for many more reps.
When lifting for endurance, you cannot use a heavyweight because then you cannot train for that long. This is why endurance training does not build muscle.
This is because building muscle takes heavy weight under lots of tension for a short amount of time. Lifting weights for sports will take a combination of endurance and power.
To train for power you will most likely train with speed. This can be interval training or plyometrics.
This type of training also is not optimal for muscle growth. Training for muscle growth takes a rep range of 8 to at most 15-20 reps.
These low reps should be focused on lifting heavyweight with control. This is the best for muscle growth.
You must lift heavy enough to tire the muscles quickly but not too much. If you lift too heavy and tire the muscles too quickly, you will not make impressive results.
You want to lift moderate to heavy weight to failure and recover well afterward.
Does lifting weights burn belly fat?
What burns belly fat is burning more energy than you consume. Lifting weight itself will not burn belly fat.
Burning enough calories directly will. Using weightlifting to burn more calories is not optimal because it does not burn a lot of calories at all.
Exercises that burn a lot of calories raise your heart rate by a lot. Weightlifting is not good at raising the heart rate.
Only certain exercises like the back squat are good at raising the heart rate like cardio. Cardio is great at raising the heart rate.
Any type of cardio, like rowing, running, or jump roping, is great at burning a lot of calories, which will help you lose fat. Along with high-calorie exercise, you must have a diet that puts you into a caloric deficit.
This deficit will put you in a fat burning state. Weightlifting can be enough to put you into this state, but you must have a stricter diet if you do not do cardio.
Cardio will make dieting a lot easier when done right.
Weightlifting is a healthy thing to do if you lift weights, you can lift and use proper form. Joints are only affected positively by weightlifting if it is done right. Weightlifting is not efficient and burning calories, so cardio must be used if that is the goal.