Weightlifting Boom Sweeps Across Demographics, Experts Say Consistency is key
A surge in weightlifting’s popularity is transforming gyms and home fitness routines, attracting individuals of all ages and body types seeking strength, improved health, and enhanced well-being. Once largely associated with bodybuilders, weight training is now widely recognized by fitness professionals as a cornerstone of overall fitness, driving a meaningful increase in participation.
the shift comes as research increasingly highlights the benefits of strength training beyond aesthetics, including improved metabolic health, bone density, and mental wellbeing.Experts emphasize that getting started doesn’t require a specific physique or intensive commitment – the most significant factor is finding a routine that fits an individual’s lifestyle.
According to personal trainer Tom Davies, the ”best time of day to weightlift is the time of day that you can weightlift.” He stresses adaptability: “If you are a parent and the only time you can do it is at 7pm, do it at 7pm. If you are somebody with a busy career and the only time you can do it is 5am, do it at 5am. Make it fit with your lifestyle.”
This flexibility extends to the impact on subsequent behavior. Davies notes that a weightlifting session often encourages healthier choices throughout the day, as individuals become more mindful of fueling their bodies effectively.”You eat better because you’re conscious that you don’t want to undo the good effort that you’ve made, and you feel the benefit of the endorphins.” However, he cautions against forcing a schedule that doesn’t align with personal preference, notably for those who enjoy evening workouts. He also points out that for those aiming to build muscle mass,having a couple of meals beforehand can provide necessary energy for lifts.
Nutrition plays a supporting role, but isn’t the primary driver of results, according to sports scientist Alan Breen. “What you eat before isn’t of huge importance,” he says.”You just want to make sure that you are appropriately fuelled, ideally with a wholefood meal incorporating some carbohydrates and some proteins. If you’re aiming to improve your body composition by gaining muscle and losing fat, then having a sugary sports drink before exercise isn’t going to help.”
Breen emphasizes the extended benefits of weightlifting,noting that muscle metabolism remains altered for “a couple of days after your workout,” creating a window for optimal recovery and growth. He recommends consuming 20-30g of protein in each meal following a workout, tailored to individual body weight, to capitalize on this response. “The most important thing to do is lift weights – that gives you the vast majority of the response you’re looking for. The protein is the cherry on the cake.”
