What comes to mind when you think of weight-lifting, strength, or resistance training? If you’re like most people, you may conjure up images of trying to build muscles and getting a “ripped” body. While those things may be possible, you might be surprised to learn that strength training has more health and fitness benefits than building bigger muscles.
Would you believe that less than 25% of American adults exercise regularly? And even fewer make strength training a central part of their workout. With that in mind, it is evident a large number of people are unaware of the power of this activity (also known as resistance or weight-bearing exercises). Incorporating strength training into your workouts can help you achieve powerful health and fitness results.
Learn more about what strength training can do for you, and how to get started.
7 Health Benefits of Strength Training:
- Improves heart health. Cardiovascular exercises like running, swimming, or cycling may be the first thing that comes to mind when you think about exercises for your heart, but strength training works too. Numerous studies have shown that performing regular resistance exercises helps lowers blood pressure, and LDL (bad) cholesterol, and improves blood circulation by strengthening the heart, and blood vessels.
- Aids in weight management. Strength training increases your metabolism, and builds muscles which helps to burn fat. Resistance exercises are also important in burning belly fat, which is a culprit in insulin resistance. As long as you avoid eating more and stay away from junk food, you may find it easier to lose excess pounds.
- Boosts energy levels. Working your muscles produces more mitochondria in the muscle cells. These mitochondria are known as the “powerhouses” of the cell. When you have a large supply of “powerhouses” you have more energy. And doing regular strength training helps to increase your supply of these energy producers.
- Prevents falls. Enhancing your balance and posture makes you steadier on your feet. Weight-bearing exercises also thicken your bones, so your injuries may be less serious even if you slip.
- Increases flexibility. Resistance training increases your joint range of motion, allowing you to have greater flexibility. Weaker muscles have less range of motion and flexibility than stronger muscles.
- Increases brain function. Studies show that resistance training enhances memory and cognitive function, produces neuroprotective and anti-inflammatory effects, and alleviates neurodegeneration.
- Increases your overall well-being. Multiple studies have shown that strength training increases health-related quality of life. This becomes even more important as a person ages.
Tips for Getting Started with Strength Training:
- Get instruction. Lifting weights can be safe if you take a few simple precautions. Work with a trainer or watch videos to study proper form and choose exercises that are less likely to cause injury.
- Proceed gradually. Start with light weights and work your way up as your body adapts. As a general rule, expect to increase your load by 10% or less at any one time.
- Alternate with rest days. Your muscles grow during the time you spend resting in between workouts. On your off days from resistance training, you may want to do other activities like hiking, cycling, swimming, or running.
- Vary your routines. After doing one group of strength-building exercises for a few weeks, try switching to a different group of exercises. This will help to keep your routines from getting stale. Experiment with free weights, machines, resistance bands, or bodyweight exercises like pushups, squats, and pull-ups.
- Adopt healthy lifestyle habits. Support your physical activities by adopting habits like eating a nutrient-dense, well-balanced diet, aiming for 7 to 8 hours of sleep each night, managing stress, and cultivating mutually supportive relationships.
It’s nice to have a well-toned body, but strength training offers much more than good looks. Improve your physical and mental health with a well-rounded fitness program to help you enjoy greater well-being.
Sources:
- https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
- https://www.hsph.harvard.edu/news/hsph-in-the-news/strength-training-time-benefits/
- https://health.usnews.com/wellness/fitness/articles/benefits-of-strength-training-that-have-nothing-to-do-with-muscle-size
- https://www.healthline.com/health/fitness/benefits-of-strength-training#benefits
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10017453/#:~:text=Recent studies have suggested that,neurodegeneration process of AD and
- Photo by: Andrea Piacquadio