adidas / October 2022

Benefits of Lifting Weights

Get ready to lift! Learn the benefits of lifting weights and how to start with adidas.

Weight training is becoming a popular form of exercise for everyone, and for good reason. The benefits of weightlifting for women, men and youth are the same—increased strength, overall athleticism and a healthy, toned physique. Like any workout, incorporating strength training into your fitness routine will look different for everyone. Some people use free weights, others use weight machines, and some rely solely on their body weight—while some do a little bit of everything. Regardless of how you roll, the benefits of lifting weights are endless, and we’ve decided to share a few with you!


1. Builds Strength

Weightlifting can help make you stronger. The stress you put on your muscles when lifting causes them to adapt and come back stronger.

2. Boosts Metabolism for Weight Loss

Many people turn to strength training for weight loss because it encourages your body to burn fat. Why? Because muscle tissues burn more calories than fat tissues. All exercises help boost your metabolism, but strength training helps your body burn calories during and after your workout.

3. Improves Heart Health

Weight lifting has significant cardiovascular benefits. Studies show that strength training can decrease blood pressure, reduce the risk of hypertension, and improve blood circulation by strengthening the heart and blood vessels.

4. Improves Body Mechanics

A benefit of weight training that often goes unnoticed is how it impacts your body mechanics. Strong muscles create good balance, coordination, and posture, leading to a healthier day-to-day life.

5. Protects Bone Health and Muscles Mass

By repetitively putting healthy stress on your body, lifting weights can enhance your bone density and lower your risk of osteoporosis. Weight training also helps preserve and increase your muscle mass, strength, and power which are essential to your bone, joint, and muscle health.

How Often Should You Weight Lift?

How often you weight train is always up to you. If this is your intro to weightlifting, then a good place to start is two to three times a week for 20-30 minutes. Advanced lifters usually weight train four to five times a week for up to an hour. To avoid fatigue and injury, design a workout split, like training your upper body one day and your lower body the next day.

How To Start Weightlifting 

If you’re nervous about how to start weight training, the best way is to start light and add more weight over time as you get stronger. Remember to leave all insecurities and fear at the door. Weightlifting is for everyone! You can reduce your nerves by going to the gym with a game plan. Go in, grab a set of dumbbells, find a quiet corner, and do your thing. The benefits of weightlifting are a game changer if you are eager to live a happier and healthier life. So breathe, confidently grab those weights, and put in the work. You got this!

Weightlifting Basics

If you are on the hunt for effective strength workouts to add to your fitness routine, look no further. Deadlifts, squats, and bicep curls are a few excellent strength training exercises to add to your workout. They can be tricky to master but don’t worry adidas has got you covered. We’ll teach you the weightlifting basics, correct form, and a few performance tips to enhance how you do these moves.
adidas / October 2022