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6 Benefits of Strength Training


What if I told you about an exercise that could improve your heart health, help you lose weight, strengthen your bones and body balance same time making you feel and look good, won’t you want to give it a try? It is proven in studies that all these benefits and even more can be gotten from strength training.

Strength training, AKA resistance or weight training is an exercise that was designed to attain muscular fitness by developing a particular or group of muscles, in preparation against other external resistance, the likes of; body weight, free-weights and weight machine. (1)

It is also important to note that strength training isn’t just meant for the body builders and weight lifters found in gyms, it is meant for everyone. Consistent strength training really helps in preventing the reduction or loss in lean muscles that comes with growing old (This is known as sarcopenia).

It is recommended in the new Physical Activity Guidelines for Americans that children and adolescents between the ages 6 and 17 should include strength training in their daily physical exercise of 60 minutes and three days in a week. (2)

Adults should focus more on doing moderate strength training meant for all muscle groups, at least todays per a week.

It is necessary to give your body at least a day in-between the days you carry out your strength training to rebuild and recover muscle tissues from the pressure of resistance or lifting.

Health Benefits of Strength Training

Aside the benefits of looking all body built up and eye-catchy, you will be surprised as to how lengthy the benefits of strength training can be when it comes to our overall health. Below are just a few of many ways strength training can be beneficial.

1. It for Sure Makes You Stronger and Fit

Obviously “Strength Training” as the name implies definitely makes you stronger. Muscle strength is really vital as it sees you through your day-to-day activities without breaking down. It becomes more and more necessary as we all grow older.

It is also seen as resistance training because of its ability to strengthen and tone the muscles by contracting these muscles against other resistance forces.

Resistance training exist in two categories: (3)

Isotonic strength training – This has to do with contracting muscles against a constant load while in motion. As in weight lifting.

Isometric resistance – This strength training involves contracting these muscles against a non-moving object. A perfect example would a push-up against the floor.

2. Strength Training Secures Your Bone Health and Muscle Mass

As a result of aging, we tend to start losing 3 to 5 percent of lean muscle mass a year from age 30. (4)
The journal of bone and Mineral research published a study on October 2017, which depicts that 30 minutes of high intensity strength training being done twice a week was noted to improve strength in postmenopausal women having low bone mass. Also improves bone density, structure and functional performance. And it had no negative side effects. (5)

3. Strength Training Also Helps With Weight loss

It is true aerobic exercises the likes of cycling, running and walking has a major role to play in weight reduction, but so does strength training. Although not very much effective when it comes to burning calories as compared to aerobic exercises.

Strength training improves your EPOC (Excess Post-exercise Oxygen Consumption). It also helps maintain active metabolism after a workout more effectively, compared to aerobic exercises.

4. Strength Training Keeps You on the Right Path to a Better Body Mechanics

Resistance training also improves your body balance, posture and coordination. (6) A study with older people who are highly prone to the risk of falling to the ground showed that, with consistent strength training the risk of falling to the ground reduced by 40 percent, compared to the set of older people who didn’t partake in strength training. (7)

Body balance relies on the strength produced by the muscles which in turn keeps you up. In other words, the stronger your muscles are, the better for you.

5. Resistance Training Helps With Managing Chronic Diseases

It has been documented in studies that strength training actually aids with chronic disease management. People with arthritis can actually rely on strength training as a pain reliever. (8)

Implementing strength training alongside other healthy lifestyle can help with improving glucose control in individuals with type two diabetes. (9)

6. Strength Training Helps You Feel Relaxed And Boosts Your Energy

Strength training has the tendency of increasing the level of endorphins found in the brain, which is known for facilitating energy levels same time making you feel good. (10) An additional research was carried out to monitor the neuromuscular and neurochemical reactions to these exercises which gave birth to further evidence proving strength training has a positive effect on the brain. (11)

Should incase the above proof isn’t convincing enough, here is another evidence to help prove that strength training may actually help you sleep better. (12)

Including Strength Training to Your Exercise Routine

Well, the good news is you don’t really need all these expensive weight machines or a gym membership to carry out a strength or resistance training. These workouts can be done at the comfort of your homes too, you could squat on a chair, planks or push-ups or any other exercise that requires making use of your body weight as a resistance.

If you are faced with the challenges of health issues, it is best to seek an advice from your doctor on what kind of strength training to implement that suits your condition.

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