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Lifting weights can provide a wide range of benefits beyond just strength building. Lifting weights can also provide a variety of psychological benefits too. Previous studies have shown that it can help to fight depression, boost brain function, and improve memory. It can also potentially help to reduce your [risk of stroke or heart attack](https://www.sciencedaily.com/releases/2018/11/181113115430.htm), and promote overall [wellness and longevity](https://www.nbcnews.com/better/health/7-benefits-strength-training-go-way-beyond-building-muscle-ncna845936). 

For older adults especially, who might be looking to lose weight, research indicates that weights might be superior to cardio to help preserve [muscle and promote weight-loss at the same time](https://www.sciencedaily.com/releases/2017/11/171101130319.htm).

Preserving muscle is important for older adults, to help lower the risk of falls and offer other benefits, and researchers [have found that cardio workouts like walking might](https://www.sciencedaily.com/releases/2017/11/171101130319.htm) *cause more muscle loss* than lifting weights would. 

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# It doesn't take much time.
<center></center> [You don't need to spend all week at the gym](https://www.sciencedaily.com/releases/2018/11/181113115430.htm) in order to reap some of the benefits. 

Researchers from Iowa State University previously found that lifting weights for *roughly 1 hour every week* was enough to promote notable health benefits. It could [help to reduce your risk of stroke between](https://www.sciencedaily.com/releases/2018/11/181113115430.htm) 40-70 percent. 

# It doesn't have to be much weight.
<center></center>For example, [previous research suggests that lighter weights](https://www.sciencedaily.com/releases/2016/07/160712094259.htm) might be as effective as lifting heavier weights for building strength and muscle. Being able to lift the lighter weights many times is more beneficial than lifting heavier weights fewer times. 

> "Fatigue is the great equalizer here,... Lift to the point of [exhaustion and it doesn't matter whether](https://www.sciencedaily.com/releases/2016/07/160712094259.htm) the weights are heavy or light... For the 'mere mortal' who wants to get stronger, we've shown that you can take a break from lifting heavy weights and not compromise any gains,.. It's also a new choice which could appeal to the masses and get people to take up something they should be doing for their health." -  S. Phillips 

In another study, researchers found that the ability to [lift quickly might translate into longevity](https://www.sciencedaily.com/releases/2019/04/190412085247.htm). Lifting quickly can help to boost muscle power, which is what some scientists believe can help to [prolong your life](https://www.nytimes.com/2019/03/20/well/move/lifting-weights-exercise-older-aging-muscles-psychology.html). 

> "Rising from a chair in old age and kicking a ball depend more on muscle power than muscle strength, yet most weight bearing exercise focuses on the latter,... Our study shows for the first time that people with more muscle power tend to live longer." -- [Prof. C. Araújo](https://www.sciencedaily.com/releases/2019/04/190412085247.htm)

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As we age our muscle power decreases *but you are never too old to start strength building*. To try and boost muscle power, researchers have recommended <b>engaging in multiple exercises</b>, among other tips.

Strength training can help lower risk of falls, improve wellness, and improve muscle power. For one study group of [adults who were over 90 years of age](https://www.sciencedaily.com/releases/2013/09/130927092350.htm), participants were able to increase their muscle mass, strength, and power, after engaging in 12 weeks of training for 2 days every week. 

Lifting weights is known to help to boost brain functioning, help [improve memory](https://www.health.harvard.edu/mind-and-mood/weight-training-may-boost-brain-power), and provide other physical and psychological benefits. Not only can it help to keep you healthy but it can also help to keep you mentally *sharp*. It doesn't matter how many years you feel like you might have lost already, because [it is never too late](https://www.sciencedaily.com/releases/2019/08/190830082621.htm) to get started and turn things around, even if it is a little bit at a time. 



Pics:
pixabay

*The information that is posted above is not intended to be used as any substitute for professional medical advice, or diagnosis or treatment. The above is posted for informational purposes only.*

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