The Ultimate Body Hack? Why Weight Lifting Is About More Than Strength

Dan Goman takes a deep dive into the overwhelming benefits of weight lifting.

For years, I didn’t think much about weight lifting. It seemed like one of those things that gym rats did to bulk up, not something for someone like me—someone more interested in mental performance and long-term health than in benching big numbers. But I kept stumbling across studies that pointed to weight lifting as a kind of secret weapon. I couldn’t shake the idea that maybe I was missing something big.

So, I gave it a shot. My first few sessions were…awkward. I didn’t know how much weight to use or if I was even doing the movements right. But the more I stuck with it, the more I started to see why people swear by this. There’s a simplicity to weight lifting that I hadn’t expected. You lift something heavy, put it back down, and repeat. At first, that sounds boring, but there’s a rhythm to it that forces you to focus. For 45 minutes, the endless to-do lists in my head took a backseat. It was just me and the weights.

Pretty quickly, I started noticing changes. I had more energy during the day, I was sleeping better at night, and I felt calmer overall. And the data on my wearable backed that up—my resting heart rate improved, and I burned more calories, even when I wasn’t working out. What surprised me most, though, wasn’t just the physical benefits. It was how good it felt to do something so straightforward, where progress was measured in small but satisfying ways. A little more weight here, a few extra reps there. It made me realize that in a world full of hacks and shortcuts, maybe the best solutions aren’t about doing more—they’re about doing the basics better.

Beyond the Burn—The Science of Strength Training

Weight lifting transforms your body in ways that go far beyond the gym. One of its biggest advantages is how it increases your metabolism. When you lift weights, you build lean muscle mass, and muscle burns more calories at rest than fat does. This means that even when you’re sitting on the couch or working at your desk, your body is working harder to maintain itself. It’s like installing a more efficient engine that runs 24/7.

Strength training also impacts your hormones, particularly cortisol and insulin. These hormones play a significant role in fat storage, especially around the belly. Lifting weights helps balance them, making it easier for your body to burn fat and regulate energy. It’s not just about burning calories during a workout—it’s about optimizing how your body handles them all day long.

Beyond metabolism and hormones, weight lifting fundamentally changes your body composition. While the scale might not reflect major changes, your body will. Regular strength training reduces fat percentage and increases muscle mass, creating a leaner, more toned physique. It’s not just about looking better—it’s about reshaping how your body feels and functions.

The science behind all of this isn’t new, but it often gets overlooked. We tend to think of weight lifting as something for bodybuilders or athletes, but the truth is, it’s one of the most effective ways for anyone to improve their health. It’s a long-term investment in a body that works better, whether you’re running errands, climbing stairs, or simply trying to feel more at home in your skin.

The Mental Reset Weight Lifting Provides

Weight lifting isn’t just a physical practice—it’s a mental one. At first, I thought of it as a straightforward, repetitive activity: lift, lower, repeat. But as I got deeper into the routine, I realized how much it demanded from my mind. To lift effectively, you need focus. Each movement requires attention to form, breathing, and effort. In a world filled with distractions, this level of presence is rare—and transformative. Weight lifting became a way to quiet the noise in my head, to put everything else on hold and just exist in the moment.

The mental benefits go even further. Strength training has been shown to reduce stress, thanks in part to its ability to lower cortisol levels. But beyond the science, there’s something deeply satisfying about the act itself. Lifting something heavy and putting it down again is primal, almost meditative. It’s a space where the only competition is with yourself: Can I do one more rep? Add a little more weight? In those moments, it’s not about perfection or outcomes; it’s about the effort. And that’s a rare and freeing mindset in today’s goal-oriented world.

What surprised me most was how weight lifting started to affect my overall mental clarity. After a session, I felt sharper and more energized, like my brain had been reset. Researchers often talk about the cognitive benefits of cardio, but strength training offers its own version of a “high.” It’s less about an adrenaline rush and more about a calm, grounded energy that carries into the rest of your day. Over time, I began to think of weight lifting not just as a way to train my body but as a mental practice—one that builds resilience, focus, and a sense of control in a chaotic world.

Functional Strength as a Radical Act

We often think of strength training in terms of aesthetics—bigger biceps, defined abs—but its most profound impact is on what it enables you to do outside the gym. Weight lifting builds functional strength: the kind of power that makes everyday tasks easier and life itself more accessible. Carrying groceries, lifting your kids, moving furniture—these aren’t Olympic events, but they’re part of daily life. Strength training equips you to handle them with ease, reducing the physical strain that so often accumulates as we age.

What’s even more compelling is its role in longevity and injury prevention. Studies have shown that maintaining muscle mass as you get older is one of the most effective ways to preserve mobility and independence. Strength training reinforces your bones, joints, and connective tissues, creating a kind of physical insurance policy. It’s not just about living longer; it’s about living better—staying active, capable, and free from the limitations that weaken so many of us over time.

In this way, weight lifting becomes a quiet rebellion against the narrative of inevitable decline. Our culture often treats aging as a process of giving up—less strength, less energy, fewer possibilities. But strength training flips that script. It’s a reminder that, with effort and consistency, you can push back against time. You can build a body that not only lasts but thrives, one that supports you in the life you want to live.

That’s the thing about weight lifting. It’s not just a tool to optimize your body; it’s a reminder that some of the most powerful changes come from the simplest actions. And if someone like me—a total beginner in the world of strength training—can find value in it, maybe it’s worth trying for anyone looking to feel better, stronger, and more in control of their health.