Brain-Health Benefits of Weightlifting
Scope of “Weightlifting” / Types of Resistance Training
- Clarified that “weightlifting” here really means resistance training, including: bodyweight, elastic bands, free weights, and machines.
- Some note the sport of Olympic weightlifting is different from generic “lifting weights.”
Bodyweight vs Gym: Accessibility and Progression
- Some argue bodyweight training is easier to start (no gym “hassle,” can be done at home with minimal gear).
- Others say bodyweight is often harder for true beginners and the elderly (hard to scale load down); gyms make progression easier via adjustable weights and machines.
- Habit formation: going to a dedicated place (gym) helps some stay consistent; others find home setups vastly more convenient.
Leg Training and Exercise Selection
- “Don’t skip legs” prompts suggestions: squats (air, goblet, barbell, front), deadlifts, pistol squats, split squats, Nordic curls, wall sits, jump squats, burpees, sprints, cycling with clipless pedals.
- General consensus: squats and deadlifts are exceptionally effective; single-leg variations provide high stimulus with bodyweight.
Safety, Aging, and Programming
- Strong disagreement on deadlift safety:
- One side warns against recommending deadlifts casually due to injury risk and poor form.
- Others argue deadlifts (and variants, including hex/trap bar) are safe and protective when coached and loaded properly.
- Discussion on older lifters: caution against constant 1-rep-max chasing; focus shifts to moderate loads, longer recovery, and longevity over ego PRs.
- Periodization’s importance is debated; some see it as key, others note many high-level fighters and athletes focus on sport-specific work while still often lifting.
Creatine and Supplements
- Multiple comments highlight creatine as cheap, well-liked for older adults when combined with resistance training.
- Anecdotes of improved functional strength and energy; concerns raised about water retention and possible hair loss, though impact is portrayed as uncertain and likely small.
Brain and General Health Effects
- Many view the article’s claims (better brain, metabolism, immunity) as unsurprising and similar to benefits from other exercise.
- Hypotheses mentioned: increased muscle mass improves insulin sensitivity; strong leg muscles may enhance cerebral blood flow.
- Several emphasize that any shift from sedentary to regular resistance work — even simple daily pushups or walking — yields large health and mood benefits.