Benefits of Weight Training in Fat Loss

weight training
February 16, 2023 0 Comments

Everyone likes to be fit in today’s time, so people try to fit themselves by gymming and healthy diet so that they can stay fit with a good lifestyle.

To achieve my goal in the gym

  • Weight Training,
  • High-Intensity Interval Training (HIIT),
  • Functional Training,
  • Cardio

We do. Most people like to lift heavy weights ie weight training. This gives a lot of benefits to the body and also helps a lot in increasing muscle gain, fat burn and strength.

For weight training, you can use dumbbells, barbells or Weight Lifting Machines etc.

Now the question must be coming to your mind that I used to do weight training only for bodybuilding, but you do not know what other benefits it has.

I have the answer to this question of yours because today in this article I will tell you about what is a weight training exercise and what are its benefits.

What is weight training?

To increase the size and strength of the muscles, such training in which tension is created on the muscles using barbell, dumbbell or other machines is called weight training or strength training. Due to this, the muscle fibers are broken, the muscles are more active. Incorrect training techniques can lead to sprains, strains or even fractures in the body. Weight training also helps in your fat loss.

According to the American Council on Exercise, most young men begin to lose about half a pound of muscle each year around age 30. The reason behind this is that he was not very active a few years back. Due to the muscle loss that occurs at that time, your metabolism slows down and you start gaining weight, which can prove to be wrong for your health.

Weight training exercises

Weight training exercises for the chest:

  • Barbell Bench Press
  • Seated Chest Machine Press
  • Incline Dumbbell Press
  • Cable Fly
  • Dumbbell Pullover
  • Push up

Weight training exercises for back:

  • Deadlift
  • Wide Grip LatPulldown
  • Dumbbell Row
  • T-Bar Row
  • Seated Cable Row
  • Back Extension

Weight training exercises for legs:

  • Barbell Squat
  • Lunges
  • Leg Extension
  • Leg Press
  • Leg Curl
  • Calf Raise

Weight training exercises for shoulder:

  • Barbell Push Press And Military Press
  • Seated Overhead Dumbbell Press
  • Lateral Raises
  • Arnold Press
  • Front Dumbbell Raise
  • Upright Row Exercise

Weight training exercises for biceps and triceps:

  • Barbell Curl
  • Arm Dumbbell Curl
  • Preacher Curl
  • One Arm Partial Hammer Curl
  • Concentration curl

Weight training exercises for abdominals:

  • Ball crunches
  • Ball plank
  • Weighted plank
  • Resistance woodcops

Benefits of weight training

1 Bone density

Weight training makes bones stronger and increases bone density. If you do weight training, then the chances of fracture in your body can be much less than normal people.

A large proportion of the elderly population in the country is suffering from “osteoporosis”, in which the bones become weak. Weight training, a healthy diet, vitamin D and calcium can help reduce your chances of osteoporosis.

2 Increases Metabolism

Weight training exercises increase your metabolism, which also helps you a lot in reducing fat. Actually, this increases the muscle mass in your body, then the metabolism becomes faster and burns more calories.

3 Increases muscle mass

Weight training volume plays the most important role in muscle growth. During the workout, those fiber tissues of the muscles are broken, on which the load comes by lifting the weight. Muscles repair and grow when you rest and consume protein.

This also brings thickness in the muscles. If you reduce strength training, you may lose muscle. For this, it is necessary that you take sufficient amount of protein, so that there is no muscle loss. Cheese, whey protein, tofu, chicken, mutton, eggs, milk, whey protein, etc. can be consumed for protein.

4 Sleep well

People who do workouts get deep and sound sleep and they feel fresh after waking up in the morning. Resistance training raises your body temperature and keeps your body warm from inside which is like taking a hot bath.

You must also know that many people take a bath with hot water just before sleeping so that they can get a good sleep.

5 Blood pressure control remains

When lifting heavy weights in weight training, your heart has to work harder to keep you breathing. Muscles contract and expand when lifting heavy objects, so your blood pressure may be low or normal after exercise. Which is good for the body.


It is important to always be alert during weight training. Remember, too, that the technique of doing that exercise works more than the heavy weight. So lift as much weight as possible.

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