Health effects of weightlifting: A Synthesis of Findings from 33 Studies

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Original Abstract of the Article

Major Research Findings

Weightlifting has been shown to have a positive impact on performance, body composition, bone density, muscle strength, power, sprinting, and throwing velocity. 22 , 15 , 1 , 2 , 5 It may also promote bone metabolism and reduce oxidative stress. 3 , 33 On the other hand, weightlifting has also been reported to increase blood pressure and heart rate. However, using appropriate breathing techniques can reduce the risk. 16 Weightlifting may offer numerous health benefits beyond muscle gain and performance enhancement.

Benefits and Risks

Benefit Summary

Weightlifting can contribute to improvements in performance, body composition, bone density, muscle strength, power, sprinting, and throwing velocity. 22 , 15 , 1 , 2 , 5 It can also potentially promote bone metabolism and reduce oxidative stress. 3 , 33

Risk Summary

Weightlifting can potentially increase blood pressure and heart rate. 16 However, using appropriate breathing techniques can reduce these risks. 16

Comparison Across Studies

Commonalities

Multiple studies demonstrate that weightlifting has a positive impact on muscle strength, power, and performance. 22 , 15 , 1 , 2 , 5 Research also suggests that it can potentially improve bone density, body composition, and reduce oxidative stress. 3 , 33 , 1

Differences

The impact of weightlifting on performance may vary depending on the type and intensity of the training program and individual differences. 30 , 8 , 2 Additionally, blood pressure and heart rate changes associated with weightlifting can be influenced by breathing techniques and training intensity. 16

Consistency and Contradictions

Weightlifting is generally considered beneficial for improving muscle strength, power, and performance. 22 , 15 , 1 , 2 , 5 However, it is important to note that the effects can vary based on the type and intensity of the training program and individual differences. 30 , 8 , 2

Practical Considerations

It is crucial to perform weightlifting with proper form and intensity. 16 , 24 Additionally, it is essential to choose a training program that is suitable for your experience level, fitness, and goals. 9 Consulting a doctor or qualified professional before starting weightlifting is recommended. 17

Limitations of Current Research

While there is a substantial body of research on weightlifting, more data is needed to fully understand its effects. 26 Future studies should include a larger pool of participants, investigate the effects of different training programs, and analyze long-term impacts. 10 It's important to acknowledge that individual responses to weightlifting can vary significantly. 29

Future Research Directions

To gain a deeper understanding of the health benefits of weightlifting, future research should focus on long-term effects, individual variability, and the impact of various training programs. 26 , 10 Additionally, research on the combined effects of weightlifting and other forms of exercise is needed. 2

Conclusion

Weightlifting has the potential to offer various health benefits, including improvements in performance, muscle strength, body composition, and bone density. 22 , 15 , 1 , 2 , 5 However, proper form and intensity are essential, and selecting a training program that aligns with your experience level, fitness, and goals is crucial. 16 , 24 Consulting a doctor or qualified professional before starting weightlifting is advisable. 17 Weightlifting can be a valuable tool for improving your health and well-being, but it is essential to approach it responsibly and seek guidance when necessary.

Keywords
Benefit Keywords
Increased bone mineral density
1
Improved performance
2
Bone Turnover
Bone Turnover Stimulation
Bone health
Bone health improvement
Bone metabolism
Bone turnover
Bone turnover boost
Bone turnover increase
Bone turnover stimulation
Brisk walking
Brisk walking for bone turnover
Brisk walking stimulates bone turnover
Exercise
Exercise benefit
Exercise benefits
Exercise bone health
Exercise effects
Improved bone density
Improved bone health
Improved bone metabolism
Improved bone turnover
Increased Bone Turnover
Increased bone turnover
Stimulated bone turnover
Stimulates bone turnover
Stimulating bone turnover
Stimulating effect on bone
Stimulating effect on bone turnover
Stimulating effects on bone turnover
3
Injury prevention
Jump landing kinematics
Resistance training
4
Increased muscle volume
Increased strength
Increased throwing ability
5
Improved muscle strength
Increased muscle strength
Increased strength
Less muscle atrophy
Lessened muscle atrophy
Lessens muscle atrophy
Muscle atrophy
Muscle atrophy lessened
Muscle atrophy prevention
Muscle atrophy reduction
Muscle strength
Muscle strength increase
Reduce muscle atrophy
Reduced Muscle Atrophy
Reduced atrophy
Reduced muscle atrophy
Reduces muscle atrophy
Strengthens muscles
Weight lifting atrophy
Weight-lifting atrophy
Weight-lifting exercise
Weight-lifting reduces atrophy
Weightlifting atrophy
Weightlifting muscle atrophy reduction
glucocorticoid-induced atrophy reduction
improves muscle strength
muscle atrophy prevention
muscle atrophy reduction
muscle strength increase
reduce muscle atrophy
reduced muscle atrophy
reduces muscle atrophy
6
Muscle recovery
Weightlifting ability
7
Anabolic environment
Reduced homocysteine
8
Improved snatch performance
9
Increased muscle strength
10
Jump performance
Weightlifting
12
Improved motor skills
Increased power
Increased speed
Increased strength
13
Enhanced sprint performance
Improved vertical jumps
14
Peak power
Sprint performance
Strength
Throwing velocity
15
Safe weight training
16
Breast cancer lymphedema treatment
17
Parasympathetic activity
Stress reduction
18
Sleep quality
Weightlifting performance
19
Improved performance
20
Enhanced motivation
Improved motor skills
Increased sport enjoyment
21
Improved performance
22
Improved performance
Reduced fatigue
24
Endurance exercise benefit
Endurance running vascularity
Endurance training
Endurance training benefit
Endurance training benefits
Endurance training effect
Endurance training vascularity
Heart health
Heart vascularity
Heart vascularity increase
Improved cardiovascular health
Improved heart health
Improved heart vascularity
Improves cardiovascular health
Improves heart health
Increase precapillary vascularity
Increased precapillary vascularity
Increased precapillary vascularity in endurance training
Increased precapillary vascularity in the heart
Increased vascularity
Increases precapillary vascularity
Increases right coronary cast weight
Increases vascularity
Precapillary vascularity
Precapillary vascularity improvement
increased coronary cast weights
increased precapillary vascularity
increased vascularity
25
Improved weightlifting performance
26
Biomechanical models
Improved load lifting safety
Improved understanding of load lifting limits
Load lifting safety
Safe load limits
Safer lifting
Spinal health
28
Improved weightlifting performance
Increased muscle strength
29
Power increase
Strength increase
30
Improved stability and balance
31
Better change of direction
Faster sprints
Improved strength
32
Improved recovery
Reduced oxidative stress
33
Risk Keywords
No risk
3
Glucocorticoid atrophy
Glucocorticoid side effects
Glucocorticoid treatment
Glucocorticoid-induced atrophy
None mentioned
Not applicable
6
Sleep restriction
19
Further research needed
Small sample size
21
None
None reported
25
Exhaustive exercise
Muscle injury
27
Spinal disc compression
Spinal trauma
Tissue trauma
28
Literature analysis of 33 papers
Positive Content
30
Neutral Content
3
Negative Content
0
Article Type
11
1
1
3
33
2.

Short-term effects on lower-body functional power development: weightlifting vs. vertical jump training programs.

Author: TricoliValmor, LamasLeonardo, CarnevaleRoberto, UgrinowitschCarlos

Improved performance

Olympic weightlifting exercises led to broader performance improvements in young men than vertical jump exercises, particularly in sprint speed and countermovement jump height.

Clinical TrialA clinical trial is a planned study conducted on humans to evaluate the efficacy and safety of pharmaceuticals, medical devices, and treatment methods. It aims to explore the possibilities of new treatments and improve the health of patients.
Comparative StudyResearch that compares multiple groups/interventions to determine differences/similarities in outcomes/characteristics.
Controlled Clinical TrialA clinical trial that evaluates the effectiveness of a treatment by comparing a group that receives the intervention with a group that receives a placebo or standard treatment.
Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.

Language : English

5.

In-Season Weightlifting Training Exercise in Healthy Male Handball Players: Effects on Body Composition, Muscle Volume, Maximal Strength, and Ball-Throwing Velocity.

Author: HermassiSouhail, ChellyMohamed Souhaiel, BragazziNicola Luigi, ShephardRoy J, SchwesigRené

Increased muscle volume
Increased strength
Increased throwing ability

In-season weightlifting training significantly improves strength and throwing ability in handball players. This study showed that 8 weeks of biweekly weightlifting led to significant increases in upper limb strength, medicine ball throwing velocity (over 40% improvement), and muscle volume (almost 20% gain) in handball players.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Randomized Controlled TrialA clinical trial that randomly assigns participants to treatment and control groups to evaluate the effects of an intervention.
Research Support, Non-U.S. Gov'tResearch funding provided by government agencies outside the United States.

Language : English

7.

Effects of Gua Sha therapy on weightlifting training: a randomized trial.

Author: WangXingze, JiaBaohui, ZhongHouyong, HuangXingyu, ChenRong, YangJinsheng

Muscle recovery
Weightlifting ability

Gua Sha therapy significantly increased weightlifting ability and reduced the rating of perceived exertion in weightlifters compared to sham scraping and control groups. The therapy also reduced muscle injury markers and improved immune function.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Randomized Controlled TrialA clinical trial that randomly assigns participants to treatment and control groups to evaluate the effects of an intervention.
Research Support, Non-U.S. Gov'tResearch funding provided by government agencies outside the United States.

Language : English

8.

Effects of natural polyphenol-rich pomegranate juice on the acute and delayed response of Homocysteine and steroidal hormones following weightlifting exercises: a double-blind, placebo-controlled trial.

Author: AmmarAchraf, MounaTurki, TrabelsiKhaled, BragazziNicola Luigi, BoukhrisOmar, BouazizMohamed, AyadiFatma, El AbedKais, DrissTarak, SouissiNizar, ChtourouHamdi, BaileyStephen J, HoekelmannAnita

Anabolic environment
Reduced homocysteine

This study investigates the effects of pomegranate juice (POMj) consumption on acute and delayed homocysteine and hormonal responses to weightlifting exercises.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Randomized Controlled TrialA clinical trial that randomly assigns participants to treatment and control groups to evaluate the effects of an intervention.

Language : English

10.

Joint and pull phase specific relative effort in weightlifting and simulated training effects.

Author: KippKristof

Increased muscle strength

Strength and speed-strength training had different effects on muscle relative effort during the clean lift.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.

Language : English

11.

The effects of high-dose glutamine ingestion on weightlifting performance.

Author: AntonioJose, SandersMichael S, KalmanDouglas, WoodgateDerek, StreetChris

Glutamine ingestion did not improve weightlifting performance in resistance-trained men in this study. Six men performed exercises after consuming glutamine, glycine, or a placebo. There was no significant difference in the number of repetitions between groups.

Clinical TrialA clinical trial is a planned study conducted on humans to evaluate the efficacy and safety of pharmaceuticals, medical devices, and treatment methods. It aims to explore the possibilities of new treatments and improve the health of patients.
Controlled Clinical TrialA clinical trial that evaluates the effectiveness of a treatment by comparing a group that receives the intervention with a group that receives a placebo or standard treatment.
Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.

Language : English

12.

Effects of weightlifting exercise, traditional resistance and plyometric training on countermovement jump performance: a meta-analysis.

Author: BertonRicardo, LixandrãoManoel E, Pinto E SilvaClaudio M, TricoliValmor

Jump performance
Weightlifting

Weightlifting exercises showed greater improvement in countermovement jump performance compared to traditional resistance training. However, weightlifting and plyometric training were equally effective at improving jump height.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Meta-AnalysisA statistical technique that integrates the results of multiple studies to draw more general conclusions about a particular issue.
ReviewAn article that critically examines existing research on a particular topic and summarizes the current state of knowledge in the field.

Language : English

13.

Effects of Combined Resistance Training and Weightlifting on Motor Skill Performance of Adolescent Male Athletes.

Author: PichardoAndrew W, OliverJon L, HarrisonCraig B, MaulderPeter S, LloydRhodri S, KandoiRohan

Improved motor skills
Increased power
Increased speed
Increased strength

Resistance training and weightlifting are effective for adolescents, improving strength, speed, and power. This study found that a combined resistance training program with or without weightlifting led to small to moderate improvements in strength, power, and speed in adolescent males after 28 weeks of training.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Randomized Controlled TrialA clinical trial that randomly assigns participants to treatment and control groups to evaluate the effects of an intervention.

Language : English

14.

Weightlifting derivatives vs. plyometric exercises: Effects on unloaded and loaded vertical jumps and sprint performance.

Author: BertonRicardo, SilvaDemostenys David da, SantosMarcel Lopes Dos, SilvaClaudio Machado Pinto E, TricoliValmor

Enhanced sprint performance
Improved vertical jumps

Plyometric exercises were more effective than weightlifting derivatives in improving unloaded and loaded vertical jump and sprint performance in resistance-trained men after 8 weeks of training.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Randomized Controlled TrialA clinical trial that randomly assigns participants to treatment and control groups to evaluate the effects of an intervention.
Research Support, Non-U.S. Gov'tResearch funding provided by government agencies outside the United States.

Language : English

16.

Effects of weightlifting and breathing technique on blood pressure and heart rate.

Author: LepleyAdam S, HatzelBrian M

Safe weight training

This study compared the effects of two breathing techniques, hold breath (HB) and controlled breathing, on heart rate (HR) and blood pressure (BP) during weight training. The HB technique resulted in minimal elevations in HR and BP, suggesting it is safe when performing chest press and leg press lifts at moderate resistance. Proper weight training techniques and education can help minimize potential risks during these exercises.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Randomized Controlled TrialA clinical trial that randomly assigns participants to treatment and control groups to evaluate the effects of an intervention.
Research Support, Non-U.S. Gov'tResearch funding provided by government agencies outside the United States.

Language : English

18.

Effects of GUASHA on Heart Rate Variability in Healthy Male Volunteers under Normal Condition and Weightlifters after Weightlifting Training Sessions.

Author: WangXingze, ChatchawanUraiwan, NakmareongSaowanee, SilsirivanitAtit, WangYingying, XieDongbei, YangJinsheng, EungpinichpongWichai

Parasympathetic activity
Stress reduction

Guasha therapy, a traditional Chinese medicine technique, was found to reduce stress and improve heart rate variability in both healthy men and weightlifters after exercise. Healthy men showed a greater response than weightlifters.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.

Language : English

20.

Effects of placebo on bench throw performance of Paralympic weightlifting athletes: a pilot study.

Author: CostaGustavo De Conti Teixeira, GalvãoLuan, BottaroMartim, MotaJoão Felipe, PimentelGustavo Duarte, GentilPaulo

Improved performance

Placebo intake, when the athletes were informed they were taking caffeine, might be an efficient strategy to improve the performance of explosive movements in Paralympic weightlifting athletes when using low-loads.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Randomized Controlled TrialA clinical trial that randomly assigns participants to treatment and control groups to evaluate the effects of an intervention.

Language : English

21.

The effects of two different correction strategies on the snatch technique in weightlifting.

Author: MilaneseChiara, CavedonValentina, CorteStefano, AgostiniTiziano

Enhanced motivation
Improved motor skills
Increased sport enjoyment
Further research needed
Small sample size

This study compared two strategies for weightlifting technique correction: method of amplification of error (MAE) and direct instruction (DI). MAE led to greater improvement in kinematic parameters and lasted longer than DI.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Randomized Controlled TrialA clinical trial that randomly assigns participants to treatment and control groups to evaluate the effects of an intervention.

Language : English

22.

Temporal specificity of training: intra-day effects on biochemical responses and Olympic-Weightlifting performances.

Author: AmmarAchraf, ChtourouHamdi, TrabelsiKhaled, PaduloJohnny, TurkiMouna, El AbedKais, HoekelmannAnitta, HakimAhmed

Improved performance

This study found that weightlifting performance was best in the afternoon compared to the morning or evening for nine weightlifters. Afternoon training also had lower perceived exertion and less muscle damage.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Randomized Controlled TrialA clinical trial that randomly assigns participants to treatment and control groups to evaluate the effects of an intervention.

Language : English

26.

Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review.

Author: San JuanAlejandro F, DominguezRaul, Lago-RodríguezÁngel, MontoyaJuan José, TanRachel, BaileyStephen J

Improved weightlifting performance

This systematic review explored the effects of dietary nitrate supplementation on weightlifting performance in healthy adults. Preliminary evidence suggests potential benefits for upper body (bench press) and lower body (back squat) strength, but more research is needed to confirm its ergogenic potential for weightlifting.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Systematic ReviewA review that systematically collects, evaluates, and integrates relevant research to answer a specific research question.

Language : English

28.

Postural effects on biomechanical and psychophysical weight-lifting limits.

Author: ChaffinD B, PageG B

Biomechanical models
Improved load lifting safety
Improved understanding of load lifting limits
Load lifting safety
Safe load limits
Safer lifting
Spinal health
Spinal disc compression
Spinal trauma
Tissue trauma

Biomechanical models and psychophysical testing can both be used to establish safe lifting limits. The study showed that limits based solely on spinal disc compression force may be too conservative compared to what people can tolerate.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Research Support, Non-U.S. Gov'tResearch funding provided by government agencies outside the United States.
Research Support, U.S. Gov't, P.H.S.Research funding provided by the Public Health Service (PHS).

Language : English

29.

Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance.

Author: RawsonEric S, VolekJeff S

Improved weightlifting performance
Increased muscle strength

Creatine supplementation alongside resistance training significantly increases muscle strength and weightlifting performance (8% and 14%, respectively) but the response is variable.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
ReviewAn article that critically examines existing research on a particular topic and summarizes the current state of knowledge in the field.

Language : English

30.

Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition.

Author: OttoWilliam H, CoburnJared W, BrownLee E, SpieringBarry A

Power increase
Strength increase

A 6-week study comparing weightlifting and kettlebell training in men found that weightlifting resulted in greater strength gains, while both methods increased strength and power. No significant changes were observed in body composition or vertical jump performance.

Comparative StudyResearch that compares multiple groups/interventions to determine differences/similarities in outcomes/characteristics.
Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Randomized Controlled TrialA clinical trial that randomly assigns participants to treatment and control groups to evaluate the effects of an intervention.

Language : English

31.

Effects of stretching and warm-up routines on stability and balance during weight-lifting: a pilot investigation.

Author: AdelsbergerRolf, TrösterGerhard

Improved stability and balance

This study investigated the effects of a 10-minute warm-up routine and a 10-minute stretching routine on stability and balance during weightlifting. The study found that a stretching routine resulted in greater improvements in stability and balance during weightlifting compared to a warm-up routine or a control group.

Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.
Randomized Controlled TrialA clinical trial that randomly assigns participants to treatment and control groups to evaluate the effects of an intervention.

Language : English

32.

Training With Weightlifting Derivatives: The Effects of Force and Velocity Overload Stimuli.

Author: SuchomelTimothy J, McKeeverShana M, ComfortPaul

Better change of direction
Faster sprints
Improved strength

Weightlifting derivatives training with force and velocity overload showed greater improvements in strength, sprint speed, and change of direction compared to training with or without catch phase at the same relative loads.

Comparative StudyResearch that compares multiple groups/interventions to determine differences/similarities in outcomes/characteristics.
Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.

Language : English

33.

Effects of Pomegranate Juice Supplementation on Oxidative Stress Biomarkers Following Weightlifting Exercise.

Author: AmmarAchraf, TurkiMouna, HammoudaOmar, ChtourouHamdi, TrabelsiKhaled, BouazizMohamed, AbdelkarimOsama, HoekelmannAnita, AyadiFatma, SouissiNizar, BaileyStephen J, DrissTarak, YaichSourour

Improved recovery
Reduced oxidative stress

Pomegranate juice supplementation in elite weightlifters reduced oxidative stress after weightlifting sessions. It decreased malondialdehyde levels and increased antioxidant enzymes and non-enzymatic antioxidants. This suggests pomegranate juice could improve recovery and reduce the negative effects of intense exercise on the body.

Clinical TrialA clinical trial is a planned study conducted on humans to evaluate the efficacy and safety of pharmaceuticals, medical devices, and treatment methods. It aims to explore the possibilities of new treatments and improve the health of patients.
Journal ArticleAn article published in an academic or professional journal that reports original research or scholarly analysis.

Language : English

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