When it comes to health and fitness, you’ve probably heard a plethora of advice—eat this, don’t eat that, run like this, don’t lift too heavy, and so on. While cardio exercises like jogging or cycling have their merits, it’s vital not to overlook the power of strength training. Strength training is for everyone—be it young or old, male or female. But why is it so beneficial? Let’s delve in and find out!

What is Strength Training?

Strength training, also known as resistance training or weightlifting, involves exercises that make your muscles work harder than they’re used to. This could be through lifting weights, using resistance bands, or even body-weight exercises like push-ups and pull-ups.

Top 5 Benefits of Strength Training

1. Muscle Mass Increase

As you age, muscle mass naturally starts to decline. Strength training helps counter this effect by promoting muscle growth. Building muscles isn’t just for bodybuilders; it’s vital for everyone, as muscles burn more calories at rest compared to fat¹.

2. Improved Bone Density

Strength training is excellent for improving bone density and reducing the risk of osteoporosis. Lifting weights puts stress on the bones, which in turn increases bone density².

3. Better Mental Health

Believe it or not, lifting weights can lift your spirits too. Several studies show that it can help alleviate symptoms of depression and anxiety³.

4. Enhanced Functional Fitness

Everyday activities like lifting grocery bags or carrying a child become easier with increased muscle strength. Strength training prepares your body for daily tasks, making you functionally fit⁴.

5. Reduced Risk of Chronic Diseases

From improving insulin sensitivity to reducing inflammation, strength training has a host of benefits that can protect you against various chronic diseases like diabetes and heart disease⁵.

Suggested Article: Why Cardio Isn’t Enough: The Importance of Strength Training

How to Get Started?

Starting a strength training routine doesn’t require an expensive gym membership. Here’s how you can begin:

1. Consult a Professional: Especially if you’re a beginner, consult a healthcare provider or certified fitness trainer for a safe and effective program tailored to your needs.
2. Body-weight Exercises: If you’re new to the training, starting with body-weight exercises like push-ups, pull-ups, and squats can be a good introduction.
3. Progressive Overload: As you get comfortable, aim for progressive overload by increasing the weight or the number of repetitions.
4. Rest and Recover: Muscles need time to recover. Ensure you’re getting adequate rest and sleep.
5. Nutrition: Proper nutrition, including sufficient protein intake, is essential for muscle recovery and growth.

Suggested Article: Beginner’s Guide to Strength Training: Tips and Tricks

The Bottom Line

Strength training is not just for those looking to bulk up; it’s an integral part of a balanced fitness regimen for people of all ages and backgrounds. From physical benefits like increased muscle mass and improved bone density to mental health advantages, the list of perks is extensive.

So the next time you think about skipping the weights section at the gym, remember, strength training is not an option; it’s a necessity.

References

Suggested Article: Why Resistance Training is Important for Older Adults

Note: Always consult a healthcare provider before starting any new fitness regimen.

Footnotes

1. Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216. ↩
2. Layne, J. E., & Nelson, M. E. (1999). The effects of progressive resistance training on bone density: a review. Medicine and Science in Sports and Exercise, 31(1), 25-30. ↩
3. Strickland, J. C., & Smith, M. A. (2014). The anxiolytic effects of resistance exercise. Frontiers in psychology, 5, 753. ↩
4. Rantanen, T., & Avela, J. (1997). Leg extension power and walking speed in very old people living independently. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 52(4), M225-M231. ↩
5. Church, T. S., Blair, S. N., Cocreham, S., Johannsen, N., Johnson, W., Kramer, K., … & Earnest, C. P. (2010). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. JAMA, 304(20), 2253-2262. ↩

1. Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216. ↩︎
2. Layne, J. E., & Nelson, M. E. (1999). The effects of progressive resistance training on bone density: a review. Medicine and Science in Sports and Exercise, 31(1), 25-30. ↩︎
3. Strickland, J. C., & Smith, M. A. (2014). The anxiolytic effects of resistance exercise. Frontiers in psychology, 5, 753. ↩︎
4. Rantanen, T., & Avela, J. (1997). Leg extension power and walking speed in very old people living independently. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 52(4), M225-M231. ↩︎
5. Church, T. S., Blair, S. N., Cocreham, S., Johannsen, N., Johnson, W., Kramer, K., … & Earnest, C. P. (2010). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. JAMA, 304(20), 2253-2262. ↩︎