The genealogy of weight lifting can be traced back to the beginning of history — though it remains as important to fitness as ever today.

Benefits derived from weight training are numerous, and those at any age can participate. I’ve trained folks as young as 12 (I don’t recommend individuals pursue weight training before puberty, because bone growth plates are still moving, and this could lead to joint damage) and individuals who didn’t even start till they turned 90 years of age.

Here are a few facts about weight training you might not know:

• Building muscle helps you lose fat. Boston University researchers found that type 2 muscle fibers, the kind you build when weight training, improve your whole-body metabolism. Research concluded that an increase in type 2 muscle fibers can reduce body fat, even without changes to diet.

• Here is a huge benefit for seniors. Weight training strengthens bones. Let me say that again — weight training makes your bones strong and fights osteoporosis. As you age, you naturally lose muscle and bone mass. Just as your muscles adapt to the stress from lifting weights, your bones also sense this stress and become harder and stronger.

• Weight training helps you move with ease. Body movement is nothing more than your body being able to recruit the proper muscles in the right sequence. Resistance training enables your body to utilize muscles properly.

• It also reduces depression symptoms. When it comes to effects of exercise on depression, aerobic exercises like walking, running and swimming have been extensively studied, but a study published in the Primary Care Companion to the Journal of Clinical Psychiatry found similar valuable results in those who ran and those who lifted weights. Plus, with weight lifting you get all the additional benefits. Please keep in mind, I’m not recommending you exclude aerobic activity — you need both.

• Weight lifting allows you to be better at your chosen sport or activity. I’ve performed duties as head strength coach and instructor for many agencies, teams and athletes, so I know getting stronger helps you be able to push your muscles at a high intensity level, while improving dexterity, endurance and hand-eye coordination.

• It prevents back pain. Weight training improves and strengthens muscles of your core. This helps undo stress from everyday movement.

• Resistance training lowers diabetes risk. A study funded by the National Institutes of Health found that men who lifted weights for 150 minutes per week had a 34 percent lower risk of diabetes. Adding cardiovascular exercise (running, cycling, walking, swimming, etc.) lowered risk by 59 percent.

Don’t worry ladies. A Harvard and University of Southern Denmark study found weight training and aerobic exercise lowered women’s risk for diabetes by 40 percent.

• Better heart health. Although often overlooked for its importance in improving cardiovascular health, research suggests when it comes to improving certain makers of heart health, like blood pressure, cholesterol and triglyceride levels, and sounder sleep, strength training is just as good — if not better — than cardio. Here again, I recommend both types of exercise. 

• Lifting weights prevents falls. More than 800 Americans break a hip each day. Injuries from falls often require surgery, physical therapy and medication. Many could avoid the costly and challenging issues if their focus shifted to prevention. Weight training strengthens not only larger muscle groups, but also smaller muscles called stabilizer muscles, and yes, these muscles do just as their name implies — they stabilize you.

I’ve personally seen many clients who were unsteady on their feet become oh so better balanced. Some have even said it saved them.

• The last benefit of weight training is obvious. You’ll look better. Lifting weights properly helps keep you trim, toned, fit and lean. You’ll not only feel stronger, you’ll look stronger as well.

Next week I’ll share with you how to get started and the dos and don’ts of exercise. 

Diet or exercise question? Email me at dwcrcocker77@gmail.com or text to 864-494-6215. David Crocker, of Landrum, has been a nutritionist and master trainer for 30 years.