Strength training is an important and overlooked aspect of leading a healthy lifestyle. Training the body with weights or resistance Band and other tools can have numerous benefits, including lowering the risk of developing serious illnesses.
Increases Bone Density and Joint Strength
Regular strength training has been proven to increase bone density, which is especially beneficial post-menopause in women, according to the National Osteoporosis Foundation. Plus, it increases joint strength, which helps to prevent different kinds of injuries to the body.
Strength training, combined with a healthy diet, can help to boost metabolism. According to the National Institutes of Health, “When you do strength training regularly, such as lifting weights, your body’s metabolism increases. This helps your body use more energy, so it’s important for weight loss and maintenance.”
Improves Cardiorespiratory Health
Strength training is essential for a healthy heart and lungs. It helps to improve the heart’s efficiency, which reduces the heart rate, strengthens the muscles and increases the lungs’ capacity. This can decrease the risk of heart attack, stroke and other health issues associated with the cardiovascular system.
Strengthens Your Core
Your core is the main centre of your body and consists of your back, stomach, chest and shoulder muscles. Strength training helps to strengthen these muscles, improving your posture and stability.
Improves Balance and Coordination
Strength training also helps to improve your balance and coordination. Exercising with weights or resistance bands helps to progress your physical performance, equipping you with better stability, agility and balance.
Benefits Mental Health
Not only is strength training beneficial to your body, but it also provides psychological benefits too. According to the Anxiety and Depression Association of America, regular physical activity, such as strength training, has been proven to reduce stress and anxiety, as well as increase confidence.
Strength training is proven to provide numerous beneficial effects for a healthy life. It is essential for bone and joint strength, increases metabolism, improves cardiorespiratory health, strengthens your core, boosts coordination and balance and even benefits your mental health. Including strength training into your workouts can ensure you lead a healthy and happy life.
Benefits of Strength Training:
- Increases bone density and joint strength
- Stimulates metabolism
- Improves cardiorespirtatory health
- Strengthens your core
- Improves balance and coordination
- Benefits mental health
What are the benefits of strength training?
1. Increased muscle strength: Strength training increases the size and strength of your muscles through progressive overload. This can help you perform everyday activities like picking up a grocery bag or carrying a pet with ease.
2. Increased bone density: Strength training helps strengthen bones and slow down bone loss associated with aging, reducing the risk of osteoporosis.
3. Improved ability to balance and coordinate movements: As you age, balance and coordination can become impaired. Strength training can help to reduce falls and improve overall coordination.
4. Improved posture: Deriving benefits from strong, properly postured muscles can help to reduce back pain and improve overall spinal health.
5. Reduced body fat: When done in conjunction with a proper diet, strength training can help reduce body fat and increase muscle tone.
6. Improved mood and sleep: Strength training can be used as a form of stress relief since it helps to clear the mind and reduce stress levels. Plus, increasing muscle mass can help improve sleep quality.
Overall, strength training can be beneficial in many ways and should be incorporated into everyone’s fitness regimen. Not only does it provide physical benefits, but it also helps improve overall mental health and well-being.
What is the difference between strength training and weight lifting?
Weight lifting is a form of strength training that is focused primarily on using barbells, dumbbells and other gym equipment with resistance to build muscle strength and power. It is characterized by repetition of exercises at different weights or intensities with the primary goal of increasing muscle size and strength. Strength training, on the other hand, is the use of resistance and weights (or body weight) with the primary goal of gaining muscular endurance, strength and power. Strength training also includes exercises such as squats, deadlifts, presses, pull-ups and more. Strength training also works on stabilizer muscles and helps increase metabolic rate. Both strength training and weight lifting are important for overall fitness but the goal of each is different.
What exercises are used in strength training?
8. Shoulder Presses
9. Bench Presses
10. Bicep Curls
11. Triceps Extensions
13. Glute Bridges
14. Core Exercises (Crunches, Plank, Push-up Holds, etc.)
15. Weighted Carries
16. Single Leg Exercises (Lunges, Step-Ups, Glute Bridges, etc.)
17. Abdominal Exercises (Crunches, Leg Raises, etc.)