Here is a fact of lifting weights that surprises many people: Bigger muscles do not necessarily mean great strength. In fact, bigger muscles mean bigger muscles. like Superman actor Henry Cavill just revealed for our sister site Celebwell, he does not lift heavy weights to get his big arms – he actually lifts smaller weight to pump as much blood to his muscles to increase their size. “You are doing micro tears and creating size in the muscle and not necessarily large amounts of force,” he explained.

A new study published in the journal Medicine and Science in Sports and Exercise in fact it supports his beliefs about ascension. According to the study, conducted by researchers in Australia, there is a large amount of load (or “weights”) that you can lift, but only one type of load lifting is actually associated not only with increasing your muscle size, but also significantly improving your strength. Read on to learn more about what it means to you. And for more on the tremendous benefits of strength training, do not miss out on the hidden weight lifting side effects you were unaware of, experts say.

Let’s get something out of the way first. It is simply a fact that cardio exercises – running, cycling, brisk walking, etc. – remains the most popular form of exercise on the planet. According to some statistics, approximately 60% of all exercisers do not train at all, which is almost double the amount of those who do not engage in aerobic exercise. Now, if you believe top doctors, coaches and other training experts, that needs to change – and especially if you are getting older.

Strength training will help you burn fat and manage your weight, improve your balance and coordination, help you sleep, build your muscle mass and, yes, even improve your self-esteem. It is crucial to lift weights as you age.

A study published in Medicine and Science in Sports and Exercise concluded that women who gain weight are 17% less likely to develop heart disease than those who do not. Another study published in the same scientific journal reports that less than an hour a week to lift weights can reduce the risk of heart attack or stroke by 40 to 70%.

“For men and women it can be extremely beneficial,” said Traci D. Mitchell, PT, a health trainer and author of Abdominal burn plan, he explained to us. “Not only does strength training increase muscle mass, which increases metabolism, but it also increases the natural production of collagen in the body. It is critical that we have optimal levels of collagen to maintain joint health. It is produced at high levels. to 18. About 25 he falls, then the swan dives after 40 years. “

If you are still unsure about the importance of hitting the weight room, know that a study published in American Journal of Medicine ends up the more muscle mass an older person has (again, muscle mass is gained through strength training), the less likely that person is to die prematurely.

Two women ringing the bell at the cross fit gym

New study published in Medicine and Science in Sports and Exercise analyzed 28 studies that included information on more than 700 healthy adults and the amounts of weights they lifted. At the end of the study, they found that different types of weights were all capable of increasing the size of your muscles (for data, it is called “hypertrophy”), but only people who lifted higher or moderate loads significantly improved their strength.

“This means that lighter loads can ‘boost’ your muscles, but it is the heavier weights that will make them much stronger,” according to lead researcher Pedro Lopez, M.Sc., Ph.D. (c), at the Exercise Medicine Research Institute at Edith Cowan University in Australia, “notes The world of runners.

Fit serious Asian athlete by exercising with weights in the gym

According to Lopez, when you lift heavier weights instead of lighter weights, you are simply forced to use more muscle fibers to complete the lift. “It improves coordination within and between muscles in ways that contribute to more strength,” he wrote. The world of runnersWith “Translation: More strength through increased firing frequency.”

dumbbell raising

Our resident coach, Tim Liu, CSCS, recommends that people lift either 2 or 3 days a week – Lopez agrees. As for knowing that you are lifting heavy enough, he says you should be able to do between 8 and 12 reps in a group and feel tired. If you can do more than 12 with one move and you are not tired, you are not lifting enough. If you are in the market for some great workouts to try, here you go: