Weightlifting among top exercises for weight loss and muscle gain

Weightlifting supports weight loss by building muscle and boosting calorie burn, making it an effective option for those seeking to maintain a healthy weight.

Dr. Russell Kami, a specialist in sports medicine and primary care at Northwell Health Orthopedics in New York, explained that weightlifting activates large muscle groups and helps burn calories.

According to Cleveland Clinic, muscles consume energy even at rest, so increasing muscle mass may raise metabolic rate and improve body composition.

Strength training also helps maintain bone density, improves strength and balance with age, and reduces the risk of falls among older adults.

The US Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity per week, in addition to strength training two days a week targeting major muscle groups.

Mayo Clinic advises warming up with a brisk walk for a few minutes, performing 12 to 15 repetitions of each exercise with appropriate weight, allowing each muscle group a full day of rest before training again, stopping any exercise that causes pain, and consulting a doctor before starting if you have chronic conditions or health concerns.

Strength exercises can be done at home using weights, resistance bands, or even body weight, without the need for specialized equipment.

Dr. Kami recommends exercises such as goblet squats, lunges, glute bridges, push-ups, dumbbell rows, and planks.

Kami emphasized the importance of starting with light weights and gradually increasing intensity, warning that moving too quickly to heavy weights may raise the risk of injury.

For optimal weight loss results, it is recommended to combine strength training with aerobic activity and follow a balanced diet.