The college gym is like a middle school dance: sweaty, crowded and full of awkward encounters. Boys go left and girls go right; more often than not, Sean Paul is playing in the background. In most gyms, boys stick to the heavy lifting and girls hop on cardio machines — a natural segregation that needs a major reevaluation. So we read the health journals and talked with experts to uncover the top health benefits of lifting weights. Grab your weights because there’s no way we’re leaving the lifting to the boys after this!
From body weight exercises to major lifting, it’s impossible to get bored with all the strength training options out there, which is more than we can say for elliptical rides. When lifting weights for the first time, it’s important to ease your body into it. Start small, and slowly add weight or reps. For collegiettes, the Center for Disease Control recommends muscle-strengthening activities at least twice a week that kick all major muscle groups into gear (think legs, hips, back, abs, chest, shoulders and arms). Before you know it, you’ll be able to see (and feel!) a difference.
2. You’ll live longer
There has always been evidence that overall body composition (aka how much muscle or fat you have) is a predictor of mortality, but recent research published by UCLA indicates that in older Americans, your chance of dying prematurely is linked to your muscle mass. While it’s impossible to say that is the exact cause and effect relationship, muscle mass is an important factor when it comes to risk of death.
Melanie Ludwig, personal trainer and owner of Prestige Fitness, sums it up best. “As we age, resistance training is the one activity that can counteract loss of muscle mass,” she says. “I tell clients that weight training is truly the only known fountain of youth!”
3. You’ll burn more calories
There’s a reason why some of your friends can eat five slices of pizza a weekend and not gain a pound, while others have to be careful what they eat. It all comes down to metabolism, or in other words, how your body converts food into energy. Everyone’s metabolism is different, but it boils down to three factors: sex, age and body composition. According to Ludwig, resistance training can boost body composition in more ways than one. “Resistance training helps with bone density to prevent osteoporosis,” she says. “[It also] keeps your metabolism up as muscle mass is more active than fat mass.” By increasing your muscle mass, your body will burn more calories even when you’re not at the gym!
4. Your heart will be happy
We can already see the eye rolls for this one. Wouldn’t cardio exercises reap cardiovascular benefits? While cardio does have enormous benefits for your heart and your health, resistance training has a similar effect when it comes to blood pressure—a key indicator of heart health. Just 30 – 45 minutes three times a week can lead to a 20 percent decrease in blood pressure for up to 24 hours after you leave the gym.
Megan Shuffleton, a senior at Emerson College, is no stranger to the weight section in the Emerson gym. “While cardio exercises like running and biking are really beneficial for your heart and less so your muscles, strength training is great getting your heart rate up,” she says. “Not only can you tone your [muscles], but you’ll also be increasing your heart rate, which is sort of a form of cardio.” Basically, strength training is the best of both worlds!
5. You will be happy, too!
There’s no doubt that exercise can boost your mood, thanks to a little something called endorphins. These natural chemicals are credited for the “runner’s high” many feel—and might explain your roommate’s healthy addiction to Soul Cycle. According to research reviewed by scholars at the University of Georgia, weight training might take that happy feeling a step further. In fact, the study linked weight training to a reduction in anxiety symptoms, improved sleep quality related to depression, lessened symptoms of depression overall and improved self-esteem. Sounds like a win-win to us!
6. You’ll sleep better
We’ll admit that after the first few weight lifting sessions you might be too sore to move from your bed, but it has also been shown that physically active people have healthier sleep patterns. Research in the IDEA Fitness Journal showed a thirty percent improvement in sleep after regular resistance training for people with sleep disorders. Like most other benefits when it comes to fitness, if you don’t see a difference right away, don’t give up! The results were most effective after 8 – 10 weeks of consistent strength training.
7. You can tailor it to you
Strutting into a room full of guys lifting weights might seem like that nightmare that you can’t wake up from. Just remember, everyone has to start somewhere! “Everyone should try and incorporate resistance training into their life,” Ludwig says. “That can be via equipment — from the most advanced machines to dumbbells, elastic tubing or body weight.” Start out small by doing some simple bodyweight exercises, such as squats, burpees or pushups, most of which you can do without ever leaving the privacy of your dorm room! If you’re up for a challenge, most gyms have staff on site who are trained to know all the machinery and can walk you through the proper use of equipment.
Not only can strength training be tailored for different levels of experience, but it can also be used to target different areas of your body. “While you can’t spot-reduce, or lose fat in one area of your body, you can change your body shape with strength training,” Megan says. “For example, if you work on squats, lunges and donkey kicks, you’ll start developing your glute muscles, which in turn will round out your butt. If you work on tricept dips and bicep curls, you’ll tone your arms. Strength training gives you the opportunity to focus on certain parts you want to improve.” Start off small and eventually you’ll feel comfortable lifting weights in no time!
If a fear of bulking up is holding you back from picking up some weights, have no fear. Building muscle takes more than a few sweat sessions, but a little toning can sure go a long way. Gender segregation is for middle school dances, not the gym. Grab your weights so you can look great and feel awesome, too!