Lifting heavy offers many positive benefits that go further than just building muscle and having a good appearance. In fact, resistance training provides a number of benefits, especially in older adults who are looking to increase their training load.
1. Bone Density
As we get older, we become susceptible to things like osteopenia (‘a lower bone density than normal’, healthline) and osteoporosis (‘a health condition that weakens bones, making them fragile and more likely to break’, NHS). Strength training can help protect our bones. Studies (Harvard Health Publishing, 2021) show that using our muscles and putting stress on our bones through heavy lifting can help prevent bone density, whilst also maintaining muscle mass and strength.
2. Grip Strength
Grip is an important function in everyday life; it is a vital aspect inside and outside the gym. It is a requirement that is used in everyday activities like moving a chair, mopping the floors or cooking a healthy meal. We are using our grip strength to do these things. And as we get older, our grip strength is an important metric for making sure that we live longer (EEHealth, 2020). The simplest way to increase our grip strength is through lifting heavy.
3. Functional Relativity
Here, we like to incorporate functional training into our strength programme. Our training is intended to have a functional purpose. So, if we are heavy lifting a deadlift in a consistent fitness routine for example; then, everyday activities become more manageable. A prime example could be shopping, lifting shopping bags will be easier, and as a result we are less likely to injure our back.
References
- EEHealth – What your grip strength says about your overall health
- NHS – Osteoporosis
- Harvard Health Publishing – Strength training builds more than muscles
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