Weight lifting: Benefits, tips, workouts, downside

Weight lifting is an often misunderstood yet powerful tool in the fitness arsenal. Across the globe, countless people pump iron in pursuing a myriad of goals, from sculpting an aesthetically pleasing physique to enhancing sports performance or simply maintaining good health.

Yet despite its wide-ranging benefits and applications, the weightlifting world can seem intimidating and complex to the uninitiated.

In this comprehensive guide, we will journey into the heart of weight lifting. We’ll discuss its rich history, explore the numerous types it encompasses, and most importantly, unveil the significant benefits it offers for both physical and mental health.

We’ll also share essential tips to ensure you’re lifting safely and effectively, along with workouts tailored to different skill levels. Lastly, we’ll confront the potential downsides and common myths associated with this form of exercise to provide you with a well-rounded perspective.

Whether you’re a novice considering your first step into the weight room, or an experienced lifter eager to deepen your knowledge, this guide is designed to empower and inform.

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What is weight lifting?

Weight lifting, in the most straightforward terms, refers to the physical activity of lifting weights. This can involve various types of equipment like dumbbells, barbells, kettlebells, and more [1]. 

It is a form of resistance training, which works by causing your muscles to contract against an external resistance to increase strength, tone, mass, and/or endurance.

The origins of weight lifting date back to ancient times, specifically the Zhou Dynasty in China [2]. From the weightlifting feats of Greek and Egyptian civilizations to the strongman competitions of the 19th century, lifting heavy objects as a test of strength has been a part of human culture for millennia. 

However, it was in the 20th century, with the rise of bodybuilding and the inclusion of weightlifting as an Olympic sport, that weight lifting began to evolve into the structured discipline we know today.

what is weight lifting

Different types of weight lifting

When it comes to weight lifting, one size doesn’t fit all. There are different types to suit different goals and preferences [3], [4].

1. Bodybuilding is the most well-known type, which involves targeting specific muscle groups with various exercises to increase muscle size and aesthetics.

2. Powerlifting focuses on sheer strength and includes three primary lifts: the squat, the bench press, and the deadlift.

3. Olympic lifting, a sport in its own right, is characterized by two dynamic lifts: the snatch, and the clean and jerk, which test not just strength but also speed, flexibility, and coordination.

4. Brute strength powerlifting focuses on lifting the heaviest weight possible for a single repetition. It is similar to powerlifting but with a focus on maximal strength.

5. Circuit training involves a series of weight lifting exercises performed one after the other with minimal rest, often targeting different muscle groups, which also enhances cardiovascular fitness.

Each type of weight lifting has its own unique benefits and methods, but they all revolve around the central theme of challenging your muscles with resistance to promote growth and strength. 

Knowing these types can help you tailor your weight lifting journey to your personal fitness goals.

Weight lifting benefits

Weight lifting’s impact extends beyond merely changing our physical appearance. It imparts an array of health benefits, enhancing our overall well-being and quality of life. These benefits include the following:

Physical health benefits

1. Strength and endurance

By regularly challenging your muscles with weights, you enhance their strength and endurance. This increased capacity can simplify everyday tasks like carrying groceries or climbing stairs and boost performance in other sports.

2. Muscle mass and tone

Weight lifting stimulates the growth of muscle fibers, increasing muscle mass. This can improve muscle tone and a leaner appearance, often sought after for aesthetic reasons.

3. Fat loss and metabolism

Lifting weights can help you burn calories during and after your workouts [5]. It also increases your resting metabolic rate due to the energy needed to maintain and repair muscles, making it an effective tool for fat loss.

Mental health benefits

1. Stress relief

Engaging in weight lifting can act as a form of stress relief. The physical exertion can help channel negative energy, while the release of endorphins during exercise can create a positive mood [6]. 

2. Self-esteem and confidence

As you progress in weight lifting and achieve personal milestones, it can significantly improve your self-esteem and confidence.

3. Improved sleep

Regular physical activity, including weight lifting, can help regulate your sleep cycles, leading to better quality sleep.

Long-term benefits

1. Bone health

Weight lifting not only builds muscles but also stresses your bones, leading to increased bone density. This can help prevent osteoporosis and reduce the risk of fractures as you age.

2. Improved posture and balance

Regular weight lifting can enhance core strength and stability, leading to improved posture and balance [7].

3. Longevity

Several studies have linked strength training to increased longevity. By improving cardiovascular health, reducing the risk of chronic diseases, and enhancing mental health, weight lifting can contribute to a healthier, longer life [8].

These wide-ranging benefits make weight lifting an important component of any comprehensive fitness regimen. Whether you want to improve physical strength, mental health, or overall well-being, weight lifting can be a powerful ally on your journey towards better health.

Essential tips for weight lifting

If you’re excited about starting your weight lifting journey or looking to enhance your performance, there are a few crucial tips to keep in mind. These can help ensure that your workouts are both effective and safe.

1. Check your form 

Proper form is the cornerstone of successful and safe weight lifting. How to do this?

  • Learn the basics: Start by learning the basic movements without any weight or with very light weights. This can help you understand how your body should move and reduce the risk of injuries.
  • Ask for help: If you’re new to weight lifting or unsure about an exercise, don’t hesitate to ask a fitness professional. They can guide you through the movements and ensure you’re performing them correctly.
  • Avoid rushing: Weight lifting is not about how fast you can complete your sets. Take your time, control your movements, and focus on the muscle groups you’re targeting.

2. Take a rest day 

Your muscles grow and strengthen not during workouts, but during rest periods when they recover and rebuild.

  • Don’t skip rest days: Make sure to schedule regular rest days for your body to recover.
  • Rest between sets: Give yourself ample time to rest between sets—typically around one to two minutes, depending on the intensity of your workout.
  • Listen to your body: If you’re feeling exhausted or your performance is declining, it may be a sign that you need more rest.

3. Eat proper nutrition for weight lifting

Proper nutrition plays a pivotal role in fueling your workouts and aiding recovery.

  • Protein: Essential for muscle repair and growth, aim to incorporate adequate protein into your diet.
  • Carbohydrates: Carbs provide the energy you need for intense workouts. Include complex carbs in your diet to keep your energy levels stable.
  • Hydration: Keeping yourself hydrated is vital. Water supports every metabolic process in your body, including muscle recovery and growth.
prevent injuries
Photograph: Iakobchuk/Envato

4. Prevent injuries

While weight lifting is largely safe, like any physical activity, it carries potential risks for injury.

  • Warm-up and cool-down: Incorporating a warm-up routine before lifting weights increases your muscle temperature and flexibility, which can help prevent injuries. Similarly, a cool-down session post-workout can aid in recovery.
  • Progress gradually: Avoid the temptation to lift heavier weights than you can handle. Gradually increase your weights over time as your strength improves.
  • Use safety equipment: Utilize appropriate safety equipment, such as weight lifting gloves for better grip, weight belts for heavy lifting, and ensure to use safety clips when lifting barbells.

By applying these tips, you can make your weightlifting experience more enjoyable and productive while minimizing the risk of injury. Weight lifting is a journey, and like any journey, it requires patience, preparation, and respect for your own limits.

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Top weight lifting workout for every level of fitness 

Weight lifting for beginners

If you’re new to weight lifting, start with basic exercises using light weights or just your body weight. The focus should be on learning correct form and getting comfortable with the movements. Here’s a simple full-body workout for beginners:

  • Squats: A foundational exercise that targets your lower body. Use a light barbell on your shoulders or perform bodyweight squats.
  • Bench press: A basic upper body exercise. Start with light weights.
  • Deadlifts: An excellent full-body exercise. Start with a light barbell or kettlebell.
  • Overhead press: Targets your shoulders and upper body. Use light dumbbells.
  • Rows: Works your back and arms. Can be performed with a barbell or dumbbell.

Do 2 to 3 sets of 8 to 12 reps for each exercise, resting for 1 to 2 minutes between sets.

Weight lifting for intermediate and advanced lifters

Once you’ve mastered the basics and built up some strength, you can move on to more challenging workouts. Here’s an example of an intermediate to advanced workout:

  • Squats: Increase the weight and try different variations like front squats or goblet squats.
  • Bench press: You can add more weight or try variations like incline bench press or decline bench press.
  • Deadlifts: Increase the weight and try variations like sumo deadlifts or Romanian deadlifts.
  • Overhead press: Add more weight or try different variations like push press or seated dumbbell press.
  • Pull-ups or chin-ups: Excellent exercises for the upper body.
  • Barbell rows: A great exercise for the back.
  • Weighted lunges: For targeting your lower body.

Do 3 to 4 sets of 6 to 10 reps for each exercise, resting for 2 to 3 minutes between sets.

How to incorporate weight lifting into your fitness routine

Weight lifting should be part of a balanced fitness routine that includes cardio, flexibility, and rest days. Here’s a simple way to incorporate weight lifting into your routine:

  1. Monday: Upper body weight lifting workout.
  2. Tuesday: Cardio, like running, biking, or swimming.
  3. Wednesday: Lower body weight lifting workout.
  4. Thursday: Cardio or flexibility exercises like yoga.
  5. Friday: Full-body weight lifting workout.
  6. Saturday: Active rest day—light activities like walking or cycling.
  7. Sunday: Rest day.

Remember, these are just examples and your workout should be tailored to your personal goals, fitness level, and preferences. Always listen to your body and give it time to rest and recover. 

What are the downsides of weight lifting?

While weight lifting brings about numerous benefits, it’s also essential to discuss the potential risks and drawbacks associated with it. Being aware of these can help you make informed decisions and take preventive measures.

Potential risks and drawbacks of weight lifting

1. Risk of injury

Improper form, lifting weights that are too heavy, or not properly warming up and cooling down can increase the risk of injury. Common weight lifting injuries include sprains, strains, fractures and in severe cases, death [9].

2. Overtraining syndrome

Overtraining occurs when you’re exercising too much and not allowing your body adequate time to rest and recover [10]. Symptoms can include prolonged muscle soreness, decreased performance, fatigue, difficulty sleeping, and increased susceptibility to illnesses and injuries.

3. Imbalanced muscle development

Focusing too much on one muscle group and neglecting others can lead to imbalanced muscle development. This can affect your posture and movement patterns and increase the risk of injury.

4. Psychological pressure

The desire to achieve rapid results or match the performance of others can lead to psychological stress and unhealthy behaviors, such as using performance-enhancing drugs.

How to avoid weight lifting risks

Always use proper form and technique: Prioritize proper form and technique over lifting heavier weights. If you’re unsure about an exercise, don’t hesitate to ask a trainer or a fitness professional for help.

Create a balanced training plan: Ensure your training plan is balanced and targets all major muscle groups to prevent imbalanced muscle development. Incorporate flexibility and cardio exercises into your routine.

Rest and recover: Schedule regular rest days into your training plan. Listen to your body and take additional rest if needed. Adequate sleep and nutrition also play a crucial role in recovery.

Progress at your own pace: Gradually increase the amount of weight you lift as your strength improves. Remember, it’s not a competition, so take your time and progress at your own pace.

Maintain a healthy mindset: Remember, everyone’s fitness journey is unique. Avoid comparing yourself with others and embrace your progress. If you’re feeling stressed or pressured, it may be helpful to speak with a mental health professional.

With these preventive measures in place, you can enjoy the benefits of weight lifting while minimizing the risks.

Common myths and misconceptions about weight lifting

Like any popular discipline, weight lifting is surrounded by several myths and misconceptions. These can often deter people from starting or continuing with weight training. Let’s debunk some of these common misconceptions.

1. Weight lifting makes you bulky

One of the most pervasive myths about weight lifting, especially among women, is that it leads to an excessively bulky physique [11]. 

Achieving a bulky appearance requires a specific and dedicated bodybuilding regimen, including heavyweights, specific exercises, and a high-calorie diet. 

General weight lifting for health and fitness will help you gain lean muscle mass and tone your body, not make you overly bulky.

cardio is better for weight loss

2. Cardio is better for weight loss

While cardio does burn calories, weight lifting boosts your metabolism and continues to burn calories even after your workout is over, a phenomenon known as the afterburn effect. 

Moreover, increasing your muscle mass through weight lifting can raise your basal metabolic rate, helping you burn more calories throughout the day, even at rest.

3. Weight lifting is bad for your joints

When done with proper form and appropriate weights, weight lifting can strengthen your joints and reduce the risk of injury [12]. 

Conversely, improper form or lifting weights that are too heavy can put undue stress on your joints and potentially lead to injuries.

4. You should feel pain during and after workouts

While it’s normal to feel muscle soreness after a weight lifting session, particularly when starting out or changing your routine, you shouldn’t feel pain during your workouts.

Pain could indicate that you’re using improper form or that you’ve sustained an injury. If you experience pain during a workout, stop the exercise immediately and consult with a fitness professional or a healthcare provider.

5. Older adults shouldn’t lift weights

Many people believe that weight lifting is dangerous for older adults. However, numerous studies have shown that strength training is safe and beneficial for older adults, helping to improve strength, balance, bone density, and overall quality of life.

 Of course, older adults should consult with a healthcare provider before starting a weight lifting program and may need to modify certain exercises based on their health status and abilities.

How to balance weight lifting with other forms of exercise

While weight lifting is an excellent way to improve your strength and fitness, it’s also important to balance it with other forms of exercise for a well-rounded fitness routine. 

We’ll show you how you can effectively combine weight lifting with other exercises for optimal results.

Weight lifting and cardiovascular exercises

Cardio exercises, like running, biking, or swimming, is an essential component of a balanced fitness routine. It helps to improve your heart health, stamina, and overall endurance. 

Integrating both cardio and weight lifting into your regimen allows you to reap the benefits of both strength and endurance training. You could alternate days between cardio and weight lifting, or even incorporate both into a single workout session—like a circuit training workout.

Mobility, flexibility and weight lifting workouts

Flexibility and mobility exercises are often overlooked but are crucial for maintaining a full range of motion in the joints and preventing injuries. 

Activities like yoga or Pilates, or specific stretching routines, can complement your weight lifting program by helping to improve your flexibility and mobility. 

Consider dedicating at least one day a week to a flexibility or mobility workout, or incorporate stretching exercises into your warm-up and cool-down routines.

High-Intensity Interval Training (HIIT) and weight lifting

HIIT workouts involve short, intense bursts of exercise followed by brief recovery periods. They can be a great way to combine cardiovascular and resistance training. HIIT workouts often include bodyweight exercises, but you can also incorporate weight lifting exercises. Keep in mind that due to their intensity, HIIT workouts should not be done every day—1 to 2 times per week is often sufficient.

Weight lifting and active rest

Active rest involves engaging in low-intensity activities on your rest days. This could include light cardio, such as walking or cycling, or flexibility and mobility work. Active rest can help to increase blood flow, aiding in recovery and helping to reduce muscle stiffness and soreness.

Here’s an example of how to incorporate these different forms of exercise into a weekly workout plan:

  • Monday: Weight lifting (Upper body)
  • Tuesday: Cardiovascular exercise (e.g., running, cycling)
  • Wednesday: Weight lifting (Lower body)
  • Thursday: Flexibility/mobility workout (e.g., yoga, stretching routine)
  • Friday: Weight lifting (Full body)
  • Saturday: HIIT workout
  • Sunday: Active rest (e.g., light walking, cycling)

Remember, this is just an example. Your actual workout plan should be tailored to your individual fitness level, goals, and preferences. 

Balancing weight lifting with other forms of exercise can enhance your overall fitness, prevent boredom, and reduce the risk of overuse injuries. It can also help you become a more well-rounded athlete, capable of handling a variety of physical challenges.

Final thoughts

Weight lifting is an empowering discipline with immense potential to improve your health, physique, and overall quality of life. While it has its risks, with proper technique, balanced training, and adequate rest, you can minimize these and reap the numerous benefits this form of exercise offers.

Now that you’ve gained knowledge about weight lifting, it’s time to put that knowledge into action. Remember to start slow, maintain proper form, and listen to your body. Consider seeking advice from fitness professionals or joining a community of weight lifters for additional support and guidance.

Embark on your weight lifting journey today, and take the first step towards improved health, enhanced strength, and a greater sense of well-being. You have the power to transform your fitness journey. It all begins with that first lift.


What is weight lifting good for?

Weight lifting is excellent for building strength, enhancing muscle tone, boosting metabolism, and improving bone density. Additionally, it benefits mental health by reducing stress, improving mood, and enhancing cognitive function.

Is weight lifting everyday good for you?

Lifting weights every day without allowing your body time to recover can lead to overtraining, resulting in decreased performance, prolonged muscle soreness, and an increased risk of injuries. It’s recommended to incorporate rest days in your workout schedule and vary your muscle groups worked, allowing sufficient recovery time for your body to heal and grow stronger.

How long should I lift weights?

The duration of a weight lifting session can vary depending on factors like your fitness level, goals, and the type of weight lifting routine you’re following. As a general guideline, a typical weight training workout might last anywhere from 20 to 60 minutes, ensuring you’re giving adequate attention to each muscle group without overtraining.

What are the disadvantages of weight training?

Potential disadvantages of weight training, include an increased risk of injury if exercises are performed with improper form or if an individual attempts to lift too much weight too soon. Additionally, overtraining without allowing for proper rest and recovery can lead to issues such as decreased immune function, hormonal imbalance, and increased risk of injuries.

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[1] https://en.wikipedia.org/wiki/Weightlifting 
[2] https://www.sportsrec.com/5918794/the-history-of-weightlifting
[3] https://balancefrom.com/blogs/news/different-types-of-lifting
[4] https://tempo.fit/blog/the-5-main-types-of-weight-training
[5] https://www.forbes.com/health/body/benefits-of-strength-training/
[6] https://www.runstreet.com/blog/reasons-to-lift-weights
[7] https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx
[8] https://www.washingtonpost.com/wellness/2023/01/29/strength-training-all-ages/
[9] https://familydoctor.org/weight-training-and-weight-lifting-safety/
[10] https://www.verywellfit.com/overtraining-syndrome-and-athletes-3119386
[11] https://dailyburn.com/life/fitness/weightlifting-myths-debunked/ 
[12] https://dailyburn.com/life/fitness/weightlifting-myths-debunked/

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