The Benefits of Strength Training – 6 Reasons Why You Should Lift Weights

Here are 6 benefits of strength training:

Did you know that strength training strengthens your bones, improves your balance, has cardiovascular benefits, and is great for weight loss?

Strength training (weight or resistance training) is physical exercise which improves muscular fitness from exerting resistance against your muscles. This includes your own body weight, free-weights, and weight machines.

It is important to know that strength training is not only for body builders, regular strength training is essential for preventing the natural loss of lean muscle mass that comes as we age. 

Strength training benefits people of all ages, particularly those with health issues such as obesity, arthritis, or a heart condition. It is even recommended that adolescents (between 6 and 17 years old) incorporate 1 hour of strength training into their physical activity three days per week. Adults, on the other hand, should aim to do full-body strength training workouts two days per week (with sufficient rest in between to allow for recovery).1

Recovery days are essential for gaining muscle when strength training as it allows your body to rebuild the muscle tissue that was worked during lifting or resistance. This is where your strength really comes from.

Besides having toned, defined muscles, how else is strength training beneficial?

Here are 6 benefits of strength training:

  1. Strength Training Makes You Stronger

This benefit is obvious, but it should not be underrated. Muscle strength makes everyday tasks easier to do – especially as we get older and naturally start to lose muscle – and this benefit reduces your chances of daily injury. 

  1. Strength Training Protects Bones and Muscle Mass

According to research, just 30 minutes twice a week of strength training improves functional performance, bone density and structure, and strength in people with low bone mass — and it had no negative effects.

Muscle-strengthening activities help preserve and increase muscle mass, strength, and power, which are essential for bone, joint, and muscle health as we age.

  1. Strength Training Helps Keep Us Lean

Cardio exercise such as walking, running, and cycling is notorious for helping shed extra weight. But strength training does too!

Exercise science researchers explain that strength training is helpful for weight loss because it increases your resting metabolism (the rate at which your body burns calories when you are not exercising).

A good strength training workout increases your excess post-exercise oxygen consumption (EPOC) which refers to the calories your body continues to burn after a workout. Strength training keeps your metabolism active much longer than after a cardio workout.2

  1. Strength Training Improves Your Body Mechanics

Strength training benefits your balance, coordination, and posture.  “Balance is dependent on the strength of the muscles that keep you on your feet,” Neal Pire, an exercise physiologist in New York City, “The stronger those muscles, the better your balance.”

  1. Strength Training Can Help with Chronic Disease Management

Studies have shown that strength training can be as effective as medication in treating arthritis pain. Strength training along with other healthy lifestyle changes, can improve glucose control which is beneficial for those with type 2 diabetes.

  1. Strength Training Improves Your Energy and Mood

Strength training elevates your endorphin level. Endorphins are natural opiates produced by the brain, which lift energy levels and improve mood. Exercise, in general, is great for improving your mood but strength training research show that it may improve sleep too.

Do you have access to strength training equipment?

In order to begin (or improve) your strength training workouts, you will need to have access to equipment. This does not mean you need an expensive gym membership or have to spend an extreme amount of money.

You can enjoy your strength training workouts from the comfort of your own home. If you are searching for premium equipment at affordable costs, visit www.maxfitsa.co.za.

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