Hidden Benefits of Healthy Weightlifting

Weightlifting creates a powerhouse of health benefits — of course it builds strength, but that's just the beginning. While some benefits are more obvious, like building muscles and improving overall fitness, other benefits are less well known… such as strengthening bones, improving metabolism, protecting heart health, positively impacting mood and cognitive function, as well as posture and balance. Even further, weightlifting can improve sleep quality and reduce the risks of injury, as well as reduce the risk of early death by 10-15%. Learning about the extensive benefits of weightlifting can drive people to want to give it a try. 

“An ounce of prevention is worth a pound of cure.” 

– Benjamin Franklin

This simple proverb highlights the importance of trying to prevent problems from happening rather than dealing with a problem once it has already occurred.

Many benefits of weightlifting can be counteracted if the proper form is not observed. Weightlifting improperly can increase the risk of injuries, sprains, pain, falling and reduced mobility. Let’s start out on the right foot!

Here are a few ways to begin your healthy lifting journey today:

1. Warm-Up and Cool-Down: Begin every session with 5–15 minutes of light cardio (jogging, cycling, jump rope) and utilize dynamic stretches like leg swings or arm circles. These exercises wake up the body and increase blood flow, which reduces the risk of injury. Cool down afterward with static stretching to enhance recovery and flexibility.
2. Start Light, Progress Gradually: Choose weights you can lift with good form for 10–15 reps. Only increase loading once you’ve mastered your technique. Small incremental jumps (1–2 lbs. for upper body, 2–5 lbs. for legs) help maintain control and avoid overreach.
3. Breathe Right: Never hold your breath. Holding your breath creates strain. Practice exhaling when lifting and inhaling while lowering. Proper breathing supports blood pressure control and stabilization. 
4. Use Proper Form: Maintain a neutral spine, engage your core, and train movements with controlled tempo. Common errors, such as rounding your back or hyperextending joints, can raise injury risk. Keep shoulders back, chest up, neck aligned and engage your core to support the lower back. Consider working with a certified trainer, especially for complex lifts.
5. Emphasize Recovery and Rest: Avoid training the same muscle group more than twice a week without at least 48 hours rest, as muscles grow during recovery. Overtraining increases injury risk and reduces gains.
6. Listen to Your Body: Stop immediately if you feel sharp pain or unusual discomfort. Minor soreness is okay, but persistent pain may signal injury. Rest and seek professional advice if pain lingers.

Here’s a video for a 5 Minute Full Body Dynamic Warm-Up Stretch as an example of a pre-workout routine to help prevent injury.

Weightlifting isn’t just for bodybuilders; it is foundational to long-term health. It strengthens your bones and metabolism, supports cardiovascular and mental wellness, improves posture and balance, and increases your stamina.

Starting with the right habits can help prevent injury! Make sure you warm up, use proper technique, rest and listen to your body, and you will build a safe, sustainable routine. Begin light, stay consistent and lift smart. The return on your effort is a stronger, healthier you in the long run. 

Always,

Dr. Calvina Ellerbe

Member Matter