By Staff Writer: Jamiliere Luranc Sweeney
Weightlifting isn’t just for athletes; it’s one of the most effective ways to build strength, protect your body, and improve overall health. Simply starting with what feels comfortable and gradually progressing to heavier loads has lasting health benefits.
One of the biggest advantages is its impact on aging. According to Harvard Health Publishing, muscle mass begins to decline around age 40, which can lead to weaker bones, reduced strength, and higher fall risk. Resistance training slows this process by maintaining muscle, strengthening bones, and improving balance. Activities that stress bones, like lifting weights, stimulate bone-forming cells, creating stronger, less breakable bones.
Strength training also supports mental health. Research in the journal Sports Medicine shows that resistance training can significantly reduce anxiety in people with and without mental illness. For college students, who often face academic pressure and social stress, incorporating resistance training can be a powerful tool for improving mood and overall well-being.
Additionally, resistance training may play a significant role in reducing chronic diseases. A review published in Frontiers in Physiology found that resistance exercise at least twice per week improves insulin sensitivity, lowers blood pressure, and reduces body fat, all of which contribute to a decreased risk of type 2 diabetes, cardiovascular disease, and certain cancers.
The good news is that you don’t need a full gym. Bodyweight exercises like squats and pushups, resistance bands, or light dumbbells are all great ways to start. The key is consistency and gradual progression in weight.
Whether you’re starting with a bodyweight workout or lifting heavy barbells, every rep helps you move better, feel stronger, and age safely.