Get Strong, Feel Amazing - 10 Benefits of Lifting Weights

Get Strong, Feel Amazing: 10 Benefits of Lifting Weights

One of the most common New Year’s resolutions people make is to lose weight. Although their intentions are good, it’s easy to quickly become lost and overwhelmed by the variety of workout options there are. 

No matter what workout program you choose, you should include lifting weights. It might not sound like fun, but the benefits of lifting weights cannot be overstated. 

If you’re on the fence about incorporating lifting weights or strength training into your workout routine, keep reading to see why you need to start pumping iron. Here are 10 reasons why you should pick up weights today. 

1. Bone Strength

One of the most important reasons to start lifting weights is to increase bone strength. This is especially important for women because they’re more likely to develop osteoporosis, which is a weakening of the bones. 

Lifting increases bone strength by informing your bone cells to bring more minerals to the bone so it can properly support your muscles and increase bone density.

2. Heart Health

Cardio is a great exercise to strengthen your heart, but so is lifting weights!

This is because fat accumulates around the arteries making your heart work harder than it needs to. Fat around the heart leads to all sorts of heart issues such as heart attacks. When you lift weights and rid of the fat around your heart, it improves heart health and prevents further issues.

3. Lose Fat, Build Muscle

Keeping with the theme of losing fat, another benefit of lifting weights is losing the fat all around your body. Building muscle isn’t just for strength, but to eliminate fat and reduce body mass index. 

Muscle burns fat, so the more muscle you have the less fat sits in your body. This may not lead to much weight loss overall, but you may gain more muscle mass which is more desirable.

4. Improve Your Quality of Life

Besides losing weight, being strong has its benefits. Do you often struggle walking up the stairs or moving heavy objects? If so, strength training will help you develop balance and stamina to achieve everyday tasks. 

Many injuries happen from normal activities, so lifting weights and gaining muscle can help prevent injuries and improve coordination. 

5. Brain Buster

Do you live in brain fog, constantly forgetting your keys or even what happened last week? Or do you have trouble accomplishing tasks?

Lifting weights is also great for the one organ in your body that does all the work: your brain! Exercise in general produces a chemical called endorphins, which is responsible for positive feelings. But when you lift weights, you gain a feeling of knowing you can bounce back from anything. 

There’s some evidence that shows lifting weights may better your critical thinking skills. 

6. Sit Up Straight

Suffering from back pain has many causes, like slumping over a desk all day, or even due to injury or overexertion.

Working on your form by lifting weights opens up the chest and increases your range of motion so you’re not so stiff. This results in better posture and less pain because your back is supported by the muscles you’re building. 

7. Confidence

Yes, losing weight can help you feel more confident, but having toned muscles is also a confidence booster! This, combined with preventing injuries and feeling like you have a better handle on life, is enough to improve your sense of well-being. 

8. Eliminate Back Pain

16 million people experience back pain. 

When you lift weights, you build muscle all over your body and your back is no different. Focusing on building muscle in your back, especially if you’re prone to back problems, can help prevent injury. Just make sure you’re taking precautions if you’ve had surgery or other procedures on your back. 

9. Lower Cancer Risk

Excess body fat, especially visceral fat, puts you at risk of developing cancer later in life. Visceral fat is fat around vital organs like the stomach, intestines, and liver, and could even extend to the arteries. 

Since muscle burns fat, visceral fat can be lost with lifting weights, therefore, possibly reducing your risk of developing certain types of cancers. 

10. Improves Flexibility

Why is it important to be flexible? Being flexible allows you to accomplish more without injuring yourself and can actually improve your strength. 

Lifting weights lengthens the muscles, instead of just bulking them up, so you can become more flexible over time. In order to achieve the fullness of flexibility, you’ll need to do the full range of motion when lifting weights. 

How to Start Lifting Weights

The good news is that if you’re a lifting-weight novice, you can get started right away!

The first thing you should do is make sure you’re healthy enough for strength training. Once you get the OK from your physician, you can choose to lift weights at home or at a gym. The benefit of lifting weights at a gym is that you have a trainer in your corner who can help you choose the right weights and correct form. 

You don’t need to lift weights every day to see results. Only about two to three days per week, for 20 minutes or so, is all you need, resting in between days so your muscles recover fully. 

Enjoy the Benefits of Lifting Weights

The benefits of lifting weights help you feel confident and strengthen your body so you can live a long and happy life. What steps are you going to take to start getting stronger today?

Do you need help with your fitness goals or want more information on how to lift weights properly? We’ve got you covered! Contact our team of trainers for more information on getting stronger and improving your health. 

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Holly Bosman

About Holly Bosman

Proud mom of 3 kids. Certified as a personal trainer and in Silver Sneakers. I enjoy gardening, running and reading. 

I love that my job gives me the opportunity to change people’s lives and help them achieve their goals!

Alex Wagner

About Alex Wagner

My name is Alex. I first was introduced to fitness after losing 110 lbs in high school. From there I enlisted into the marine cops where I operated heavy equipment but also coached overweight marines to get back into standard. Now I do competitive powerlifting but also coach all walks of life to find their own healthy lifestyles.

Director of Personal Training
Certifications: ISSA Personal Trainer
Experience: 3 years
Specialities: Weight loss, Strength training, Lifestyle nutrition

Nahjerrelle Graves

about Nahjerelle Graves

Fitness is Practice for life. From my 6 years of experience & combined with being an athlete for over 10 years, fitness is the closest you will get to immediate self-reflection. When the going gets tuff, who will you be for you?!

Certifications: ISSA, Expert rating, IFTA, AMP
Experience: 6 Years of training experience; former College Athlete
Specialities: Athletic Training/Muscle Gain -Total Body Training/Weight Loss

Gavin Anglin

About Gavin Anglin

Gavin is a very professional and hard-working personal trainer and nutrition consultant. His passions are faith, family friends, fitness and food. He works hard to help others achieve the highest levels of health and well-being possible.

Gavin graduated from Appalachian State University in the spring of 2021 with a Bachelor’s degree in nutrition and food. He also just recently completed the Dietetic Internship and graduate certificate program in nutrition with North Carolina Central University in Durham in the spring of 2023 to become a Registered Dietitian.

Certifications: ACEPersonal Trainer, AHA Basic Life Support training, BA in Food & Nutrition (Dietetics), NDTRs.
Experience: 6 years as Personal Trainer, 3 years NDTRs
Specialities: Lifestyle nutrition

Wanda Williams

About Wanda Williams

Hi! My name is Wanda Williams. It’s an honor and a privilege to be a part of the Fuel Fitness family.

My class is OnBeat. We do more than just dance! My class gives you an opportunity to express yourself and be a part of an awesome community without judgment. Can’t wait to meet you all!

Melissa Boorse

About Melissa Boorse

My name is Melissa. I am the Group Fitness coordinator. I have been teaching Group fitness for 8+ years. I started out as a Concept 2 Row instructor. I then began teaching indoor Cycle and now can teach a multitude of formats. I enjoy not only being a group fitness instructor, but I also enjoy the people in the classes. I love how they/we become friends and encourage one another, challenge each other, and help hold each other accountable.

Becoming an instructor has helped me to love and enjoy working out. I have now started road biking and hiking which is something I never thought I would ever enjoy doing. Getting into regular physical activity and healthy habits can lead to so many more activities, which makes life so much more enjoyable.

Abby Rex

About Abby Rex

My name is Abby and I’m a Licensed Recreational Therapist and a Certified Silver Sneakers Instructor.

I’ve worked for thirty years in Nursing Homes/Rehab Facilities and as a Silver Sneaker Instructor for eight years. Being with older adults is my jive and has always been even as a young girl.

My husband and I enjoy traveling, camping, and hiking. I’m glad to be a part of the Fuel Team!

Ryan Mitchell

About Ryan Mitchell

My name is Ryan and I love spending time with my dogs and wife.

I have been training clients for 18 years and am certified through NASM. I have recently completed a 14-month schooling/mentorship with a DR of physical therapy to become an active life professional.

An ALP is someone who offers education, and customized exercise programs based on comprehensive assessment and mentorship.

Trisha Marsh

About Trish Marsh

I started my personal fitness journey in 2017 when I lost 40 pounds in less than 2 months with diet and exercise. I made it my mission to help others the way I helped myself.

Certifications: Fitour Personal Training, Yoga, Group Fitness
Experience: 5 years
Specialities: HIIT, Cardio Dance Fitness, Pilates, Senior Fitness

Hal Roberts

About Hal Roberts

Hal is a transplant from Austin, TX. His training focuses on building a solid Mind-To-Muscle connection, mastering form, and building strength for a healthy active life.
Certifications: NASM CPT, USA Swim, USA Gymnastics
Experience: NASM CPT – 1 year; Swim – 15 years
Specialities: Functional strength training/ Fitness; Healthy aging

About Kristi Robinson

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Sonya Bryd

About Sonya Bryd

Sonya Byrd is a yoga instructor with a 200-hour certification. She has four years of experience teaching yoga flow, power yoga and deep stretch.

What she loves most about teaching is the connections made with members. She enjoys the opportunity to let members know that they are enough and are created with a purpose.

Maci Maund

About Maci Maund

Hey everyone! My name is Maci and I am very passionate about fitness and nutrition. I am a college student studying exercise science with hope to pursue a career in holistic medicine.

I am super excited to have the opportunity to instruct Row and Knockout here at Fuel.

Michelle Morton

About Michelle Morton

Hi, I’m Michelle and I have been teaching fitness classes for a little over 10 years. I love teaching in a group setting because it’s motivating to be surrounded by like-minded people and it fosters healthy competition.

Watching members go from a group of people who do not know each other when starting out, to growing into a family and people who care about one another is the best feeling.

I love watching people improve over time and helping them fall in love with moving their bodies and exercising. My goal is to make fitness FUN!

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James Day

About James Day

Originally from London, England I came to America with an athletic scholarship for swimming as well as to complete two bachelor of science degrees in Exercise Science and Sport Management.

During my time in college, I completed a Personal Training certification and also became a corrective exercise specialist. Since graduating in 2020 I have also become a certified nutrition coach. All certifications through the National Association of Sports Medicine (NASM).

Kristi Robinson

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