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The benefits -

Lifting weights has both physical and psychological benefits. Resistance training can be used for a wide range of objectives, from losing fat to gaining muscle.

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Fat loss - Strength training is exceptionally good for fat loss. It does so not only by burning calories, but also by a number of other biological processes that then facilitate the fat burning process. But first let's take a look at the calories you can burn by just working out.

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Calories -

According to a Harvard study, a person with around 83 kg (178 lbs) can burn up to around 250 calories per 30 minutes of intensive weight lifting.

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Calories burned - Whereas a person with around 56 kg (125 lbs) can burn up to around 180 calories per half an hour training.

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Study - These calculations are based on compound lifts, which are multi-joint movements such as the squat and the deadlift.

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Factors that affect the number of calories burned -

There are various factors that will affect how many calories you'll burn per workout. The first one will be how much you weigh and how long the session lasts. On average, a session usually lasts between 45 and 75 minutes.

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Intensity -

Training intensity (how much weight you lift) is a determinant factor in how many calories you burn. The higher, the more effort you make, and the more calories you burn.

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Intensity - This can be calculated by using either a RPE (Rate of Perceived Exertion) scale, which you can easily find online, or by calculating your 1RM (maximum weight you can perform for one repetition) and then work off percentages. For instance, working above 70% of your 1RM will ensure your intensity is not too low.

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The movements you're performing -

Compound movements, where you use a lot of muscles and joints, are the best bang for your buck when it comes to overall calorie burning potential, as well as overall efficiency.

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Compound movements -

These multi-joints exercises include the squat, deadlift, bench press, rows, pull ups, and shoulder press, to name a few.

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Isolation movements - This means that you will consequently burn less calories if you just perform isolation movements. They do have a place in your workout, just don't solely focus on them.

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Excess post-exercise oxygen consumption (EPOC) - A training session usually has an effect on the amount of oxygen your body consumes way after you've exercised. Depending on how demanding the workout was, EPOC can last up to 48 hours!

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EPOC - This means that your body will be consuming more oxygen, and your metabolism will accelerate. All this will increase your daily caloric consumption without you even moving.

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More muscle mass will make you leaner - Hypertrophy is likely to occur as a result of strength training. Though it's unlikely to happen without you deliberately training and eating to achieve that, the truth is that some muscle hypertrophy will take place even if it's not very noticeable.

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More muscle mass will make you leaner -

The good news is that more muscle usually equals less fat. The caloric expenditure of muscle mass is superior to that of fat. So carrying an extra 1 kg (just over 2 lbs) of muscle in your body will burn more calories than carrying 1 kg of fat.

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Body recomp -

Overtime, this can lead to body recomposition, where you might not see the scales moving much but the extra weight you used to carry in body fat is now replaced by muscle, which has a lot less volume per kg.

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It will make you feel good -

Stress relief is one of the benefits of strength training. Not only will you let off steam on the barbell, you'll also get a nice rush of endorphins (feel-good hormones) in the end.

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You'll sleep better -

Resistance training can be great to improve the quality of your sleep. This will consequently have a positive impact on your energy levels the following day.

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Your heart will thank you - Lifting weights can improve your triglycerides, blood pressure, glucose, and cholesterol levels, leading to better cardiovascular health and reduced risk of heart disease.

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And so will your bones -

It's not only your muscles that get stronger when you lift weights. Your bones, tendons, and ligaments also get stronger.

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Strong bones -

This includes improved bone density, which can help prevent and treat conditions such as osteoporosis and arthritis.

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Anti-aging -

As we age, we tend to lose lean muscle mass and bone mineral density. Lifting weights can help counter the effects of aging.

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Less injuries - By using different motor patterns under a load, you'll become stronger in a wide range of movements. This will lead to stronger connective tissues and better stabilization of joints, reducing your risk of injury.

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You'll be stronger - And this means struggling less in your daily life. From carrying heavy grocery bags or your kids around, to moving furniture, everything will just feel a lot easier!

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No gym, now what? - If you don't have a home gym, do not despair: you can still do resistance training at home!

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You don't have to build a home gym -

Cheap accessories can be used to do your resistance training. A pull-up bar or push-up handles can be very effective.

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No weights? No problem! -

The same goes for weights. If you don't have barbells, dumbbells, or kettlebells at home, just use whatever you have.

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Start today! -

Lifting weights can make you look and feel amazing, so why not give it a go?

Sources: (Harvard Medical School)

See also: Skip the gym and do these exercises at home instead

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