Strength training gives you freedom! It doesn’t just help you look good, it helps you burn calories, boost your metabolic rate, increase bone density, reduce the risk of injury, and rebuild the lost muscle tissue that happens with age.
Loss of skeletal muscle can make it harder for you to do your daily activities. According to studies, skeletal muscle loss is the biggest contributor to a drop in resting metabolic rate, potentially leading to obesity or being overweight. [1]
What is Strength Training?
Strength training, or resistance training, is a type of muscle-building exercise. It’s your ticket to better fitness, general health, and mental well-being. But to see results, you have to be consistent.
When you engage in strength training, you make the muscles contract against external resistance. This resistance can come from the natural weight of your body or specialized tools for weight training. Such as resistance bands, weight machines, free weights, etc.
Want to know what functional strength training is? These are the exercises that mimic the movements you do in everyday life. Like bending, pushing, pulling, and lifting.
What Are the Benefits of Strength Training?
Strength training is not just for people who want to look like bodybuilders or train like athletes. It’s a game-changer for anyone who wants to work on their balance, range of motion, flexibility, mental and physical health. The perks are off the charts. Here is a quick look at some of them.
1. Strength Training Makes You Stronger and Fitter
The primary focus of resistance training is to build strength. While it can help you gain muscle size, endurance, athletic performance, and brain coordination, the main goal is to increase strength. [2]
2. Strength Training Protects Bone Health and Muscle Mass
People who aren’t active or lead a sedentary lifestyle can lose about 3% to 8% of their muscle mass every ten years. This comes with a drop in resting metabolic rate. So, they start accumulating more fat, which can make them obese or overweight.
But if people do 10 weeks of strength training, they could gain about 1.4 kg of lean weight, boost their resting metabolic rate by 7%, and shed around 1.8 kg of fat, research shows. This is very important if you want to protect your muscle mass and bone health. [3]
Muscles are metabolically active, meaning they burn calories even at rest. Preserving muscle mass helps keep your metabolism higher, which can aid in weight management. [4]
Strong muscles provide support for joints and reduce the risk of injuries, especially as we age. This is crucial for preventing falls and fractures. [5]
Strength training puts stress on bones, which promotes bone density and strength. This is particularly important for preventing conditions like osteoporosis. [6]
Strong muscles help maintain good posture and alignment. They reduce the risk of developing musculoskeletal problems and back pain. [7]
3. Strength Training Helps Your Body Burn Calories Efficiently
When you consume more calories than your body uses, it stores the excess as fat. So you start putting on a few extra pounds. By burning calories through exercise, especially strength training, you’re creating that much-needed balance.
Strength training is like a secret weapon in this equation. Not only does it build lean muscle mass, which boosts the amount of calories you burn at rest, but it also supercharges your calorie-burning engine during workouts.
Muscles are metabolically hungry. The more muscle you have, the more calories your body burns, even when you’re chilling on the couch. That’s why strength training is a calorie-burning powerhouse.
According to experts, when you weightlift for half an hour, you can burn between 90 and 126 calories on average. While half an hour of intense weight lifting can help you burn about 180 to 252 calories, the results will vary from person to person. [8]
4. Strength Training Helps Keep the Weight Off for Good
Strength training is a sustainable exercise discipline. Unlike crash diets, which result in muscle loss, resistance training helps you preserve muscle mass, shed extra pounds, and maintain a healthy body weight for the long term.
5. Strength Training Helps You Develop Better Body Mechanics
Engaging in resistance training isn’t just about building muscles; it’s about refining the way your body moves and functions.
By working out, you get to improve your posture, optimize your movement patterns, and strengthen the muscles around the joints. It can fine-tune the coordination between different muscle groups, making your movements more controlled and efficient.
6. Strength Training Can Help With Chronic Disease Management
According to studies, resistance training can effectively reduce chronic disease risk. It is especially useful for older adults who want to maintain their mobility. [9]
For example, this physical activity can be useful for people with type 2 diabetes, arthritis relief, osteoporosis, chronic pain, fibromyalgia, and poor mental health. It is often used as a tool to strengthen weak muscles.
7. Strength Training Boosts Energy Levels and Improves Your Mood
Many studies indicate that strength training can improve cognition, mood, mental health, and quality of life. So, if you want to reap some psychological benefits, resistance exercise is a good way to start. [10]
8. Strength Training Has Cardiovascular Health Benefits
Experts found that weight training for a minimum of half an hour each week was linked with a 23% lower risk of developing coronary heart disease compared to no weight training at all. It enhances heart function and increases its efficiency in pumping blood. [11]
Bodyweight Strength Training Exercises
People do lots of different things when it comes to strength training. Here is a quick overview. [12]
To make the most of all the advantages, it is ideal to do a variety of strength training exercises that target all major muscle groups. Here are some examples to try.
1. Lunges
Lunges are a lower-body workout. Stand tall with your feet together, take a step forward, and lower the body to a 90-degree angle. The back knee should hover just above the ground. Then push yourself off the ground and repeat.
2. Squat to Overhead Raise
A squat is an upper and lower body workout. This is good strength training for weight loss. Stand with feet shoulder-width apart, holding weights at shoulder level. Squat down and keep your back straight until your thighs are parallel to the ground. As you rise, push weights overhead. Fully extend arms, then lower back to shoulders. Stand up straight and repeat.
3. Planks
Planks are excellent workouts for improving posture and stability. Start in a push-up position, but with weight on your forearms and elbows directly beneath your shoulders. Keep your body straight from head to heels. Engage core and hold a position for as long as possible.
4. Pushups
Pushups build core strength, triceps, and chest. They are superior shoulder strengthening exercises. Begin in a plank position, hands shoulder-width apart, and body straight. Lower yourself by bending your elbows until your chest nearly touches the ground. Push back up to the starting position.
Strength Training for Weight Loss
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Strength Training Tips for Beginners
- Work on your stamina before you start strength training.
- Not all people are suited to doing heavy squats. Make sure your body is suited for the exercises you want to do.
- Correct form is everything.
- Focus on your breathing.
- Don’t do aggressive leg exercises if you have weak legs.
- Eat a balanced diet with vitamins, minerals, and nutrients.
- Don’t expect your body to look like the fitness models you see in magazines.
Strength Training Dos and Don’ts
Frequently asked questions
Does strength training burn fat?
Yes, strength training does contribute to burning fat. It is a good option if you want to lose pounds.
How do I know if strength training is working?
You start having more energy, you need to take shorter rests, and you can do more reps. With consistency, your exercise routine improves.
Conclusion
Strength training isn’t just a workout; it’s a revolution for your body and mind. With it, you can unlock your full potential. So, let’s build a powerhouse for you! Embrace strength and feel the transformation.
