Strength training, also known as resistance training, is a form of exercise that focuses on using resistance to induce muscular contraction, which builds strength, anaerobic endurance, and muscle size. Whether you’re lifting weights, using resistance bands, or performing bodyweight exercises, strength training offers many benefits for your health and fitness. In this blog, we’ll delve into what strength training is, the main types, and explore 14 remarkable benefits that come with incorporating it into your routine.
What is Strength Training?
Strength training is a type of physical exercise designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance. The resistance can be in the form of free weights, resistance bands, machines, or even your body weight. The primary goal is to increase muscle strength, size, power, and endurance.
Main Types of Strength Training
- Free Weights: Includes exercises with dumbbells, barbells, and kettlebells. Free weights allow for a wide range of motion and engage stabilizing muscles.
- Machines: Gym machines provide a guided range of motion and are ideal for beginners or for isolating specific muscles.
- Resistance Bands: Portable and versatile, resistance bands provide continuous tension throughout an exercise, making them effective for muscle activation.
- Bodyweight Exercises: Exercises like push-ups, pull-ups, and squats use your own body weight as resistance, making them convenient and effective.
- Functional Training: Focuses on movements that mimic everyday activities, improving overall strength and coordination.
14 Benefits of Strength Training
1. Makes You Stronger
Strength training enhances your muscle strength, making daily tasks easier and improving your overall physical performance. This increased strength can significantly impact your quality of life, enabling you to carry groceries, lift objects, and perform other activities with greater ease. It also helps to increase your athletic performance by improving your speed, power, and strength (1).
2. Burns Calories
While cardiovascular exercises are commonly associated with burning calories, strength training also contributes to significant calorie burn. The intense effort required during resistance exercises increases your metabolic rate, both during and after your workout, leading to greater calorie expenditure
A study shows that strength training increases your metabolic rate by 72 hours. This means that you’re still burning additional calories hours and even days after your workout (2).
3. Decreases Fat
Strength training is highly effective in reducing body fat. By building lean muscle mass, your body becomes more efficient at burning calories even at rest. This increased muscle mass raises your basal metabolic rate (BMR), helping you shed excess fat more effectively.
Multiple studies have shown that strength training exercises reduce abdominal fat, visceral fat and total body fat (3).
4. Makes You Lean
Building lean muscle through strength training helps you achieve a toned and sculpted physique. Unlike the bulkiness often associated with weightlifting, strength training, especially when combined with a balanced diet, promotes a leaner appearance. A lean body helps you build stronger and larger muscles, showcases more muscle definition, creating a stronger and leaner appearance.
5. Decreases the Risk of Falls
As you age, maintaining balance and coordination becomes crucial to preventing falls. Strength training strengthens the muscles that support your joints and improves your overall stability, significantly reducing the risk of falls and related injuries. Multiple studies back the benefits of weight training to prevent falls.
A study with 23,407 adults over the age of 60 showed a 34% reduction in falls among those who participated in a well-rounded exercise program that included balance exercises and resistance and functional training (4).
6. Lowers Your Risk of Injuries
Strong muscles, ligaments, and tendons are less prone to injury. Strength training enhances the strength and resilience of these tissues, providing better support to your joints and reducing the likelihood of strains, sprains, and other injuries.
It has been found that people who perform strength training regularly have a lower likelihood of injury (5).
7. Improves Heart Health
Regular strength training can improve your cardiovascular health. It helps lower blood pressure, reduce bad cholesterol levels, and increase good cholesterol levels. These changes contribute to a healthier heart and lower the risk of heart disease.
Strength training can also help in maintaining a healthy body weight and regulating blood sugar levels. Elevated blood sugar is a significant risk factor for heart disease (6).
8. Helps Manage Blood Sugar
Strength training improves your body’s sensitivity to insulin, which is crucial for managing blood sugar levels. Regular resistance exercise can help prevent and manage type 2 diabetes by enhancing glucose uptake by muscles and improving overall metabolic health.
9. Promotes Greater Mobility and Flexibility
Contrary to the misconception that strength training makes you stiff, it actually promotes greater flexibility and mobility. Many strength training exercises require you to move through a full range of motion, which enhances joint flexibility and muscle elasticity.
Strength training enhances joint range of motion (ROM), leading to improved mobility and flexibility. Additionally, individuals with weaker muscles often experience reduced ROM and flexibility (7).
10. Boosts Your Self-Confidence
Achieving strength training milestones, such as lifting heavier weights or mastering a new exercise, can significantly boost your self-confidence. The sense of accomplishment and physical empowerment you gain from strength training positively impacts your overall self-esteem.
11. Makes Your Bones Stronger
Strength training is highly effective in increasing bone density and reducing the risk of osteoporosis. The stress placed on bones during resistance exercises stimulates bone growth and strengthens the skeletal system, making it more resilient to fractures.
12. Boosts Your Mood
Exercise, including strength training, releases endorphins, which are natural mood elevators. Regular resistance training can help alleviate symptoms of depression and anxiety, providing a natural and effective way to boost your overall mental well-being. Some studies have indicated that strength training can alleviate anxiety and enhance your mood (8).
13. Impacts Your Brain Health
Strength training has been shown to improve cognitive function and reduce the risk of cognitive decline. The increased blood flow to the brain and the release of growth factors during exercise contribute to better brain health and enhanced memory and learning capabilities.
14. Provides Better Quality of Life
Ultimately, the combination of increased strength, improved physical health, enhanced mental well-being, and greater confidence leads to a better quality of life. Strength training empowers you to live more independently, enjoy physical activities, and maintain a healthy, active lifestyle.
Conclusion
Incorporating strength training into your fitness routine offers many benefits that extend far beyond muscle gain. From improving physical strength and burning calories to boosting mood and enhancing brain health, the advantages are comprehensive and impactful.
By integrating various forms of resistance exercises, such as free weights, machines, resistance bands, and bodyweight exercises, you can tailor a strength training program that suits your goals and preferences. Commit to regular strength training and experience the transformative effects it can have on your body, mind, and overall quality of life.
FAQs
1. What is strength training and why is it important?
Strength training, also known as resistance training, involves exercises that improve muscular strength and endurance by using resistance such as free weights, resistance bands, or body weight. It is important because it enhances muscle mass, boosts metabolism, improves bone density, and contributes to overall physical health and well-being.
2. How often should I do strength training?
For optimal results, it is recommended to engage in strength training exercises at least 2 to 3 times per week. This allows enough time for muscle recovery and growth. Ensure you target all major muscle groups over the course of the week.
3. Can strength training help with weight loss?
Yes, strength training can aid in weight loss. By building muscle mass, it increases your resting metabolic rate, meaning you burn more calories throughout the day, even at rest. Combined with a healthy diet, strength training is an effective way to lose weight and maintain a healthy body composition.
4. Is strength training safe for beginners?
Strength training is safe for beginners when done correctly. It is important to start with lighter weights and focus on the proper form to prevent injuries. Beginners should consider working with a fitness professional to learn the basics and develop a suitable workout routine.
5. Can I do strength training if I have a chronic condition or injury?
If you have a chronic condition or injury, it’s essential to consult with your doctor before starting a strength training program. Many chronic conditions can benefit from strength training, but modifications may be necessary. A physical therapist or certified trainer can help design a safe and effective routine tailored to your needs.
