If you are looking to reduce body fat, burn calories more effectively, and increase/preserve your lean muscle mass, you may want to consider incorporating strength training as a part of your fitness program.
Most people don’t realize that their body fat percentage will increase over time, especially if they are not doing anything to help preserve or enhance their muscle mass. In other words, use it or lose it, because lean muscle mass will naturally diminish with age.
Strength training offers numerous benefits, including increased muscle strength and endurance, enhanced metabolism, improved bone density, and better balance. It can also contribute to weight management, reduced risk of injury and falls, and improved mental health.
While gyms can provide access to a wider range of equipment to use, you don’t need to have a gym membership to do strength training. You can work out at home using body weight, resistance tubing, free weights, and cable suspension training methods. You could even use household items for weight or find ways to safely incorporate lifting your dog and children for some fun.
Improving Sleep, Stress, and Anxiety
One of the sought-after benefits of exercise and strength training beyond fitness is the improvement in both sleep quality and duration, given recent statistics suggesting that more people are having trouble sleeping, with at least 1 in 3 people struggling to get enough sleep. Studies indicate that strength training can help to enhance sleep quality, including the total time spent sleeping and sleep efficiency. Strength training also promotes deeper sleep, which is important to memory consolidation, cellular functions, tissue repair, and growth.
Another sought-after benefit of exercise and strength training beyond fitness is that they help to reduce stress and anxiety with the release of feel-good endorphins. Stress is another factor that can disrupt sleep as well as affect your overall health and well-being. Studies indicate that stress and anxiety affect a significant portion of the population, with 76% of adults experiencing health impacts from stress and 19.1% experiencing an anxiety disorder.
Benefits of Strength Training
- Increased Muscle Strength and Endurance: Strength training helps build and maintain muscle mass, allowing you to perform daily activities with more ease and reduce the risk of injury.
- Enhanced Metabolism: As muscle mass increases, your body burns more calories at rest, aiding in weight management and overall energy levels.
- Improved Bone Density: Strength training strengthens bones, reducing the risk of osteoporosis and fractures, especially as you age.
- Improved Joint Health and Mobility: Strengthening muscles around joints provides protection and enhances flexibility and range of motion.
- Better Balance: Strength training, particularly focusing on leg muscles, can improve balance and reduce the risk of falls.
- Reduced Risk of Injury: Stronger muscles and improved balance help protect your joints and reduce the risk of injuries during exercise or daily activities.
- Improved Mental Health: Strength training can boost mood, reduce stress, and improve self-esteem.
- Lower Risk of Chronic Diseases: Strength training can help lower the risk of heart disease, high blood pressure, diabetes, obesity, certain cancers, and other chronic conditions.
- Improved Cognitive Function: Some studies suggest that strength training may help reduce age-related cognitive decline and improve overall brain health.
- Weight Management: Strength training can help you maintain or lose weight by boosting metabolism and improving body composition.
- Enhanced Athletic Performance: Strength training improves various aspects of athleticism, including strength, power, speed, and endurance.
- Better Posture: Strengthening back muscles helps improve posture and overall spinal health.
- Hormonal Balance: Strength training can boost levels of hormones like testosterone and growth hormone, which are associated with deeper sleep and overall health.
Mental and Emotional Benefits
- Improved mood and reduced stress: Strength training releases endorphins, which have mood-boosting effects and can help manage stress and anxiety.
- Increased self-esteem and confidence: Achieving strength goals and seeing visible progress can lead to increased self-esteem and a positive body image.
- Improved brain health and cognitive function: Some studies suggest strength training may improve memory, attention span, and problem-solving abilities, particularly in older adults.
- Enhanced quality of life: Overall improvements in physical function and mental well-being contribute to a better quality of life and increased independence as you age.
Consensus
Strength training can be a valuable addition to a well-rounded exercise program for most people of all ages and fitness levels.
The general consensus for strength training is that it should be performed at least two times a week, targeting all major muscle groups. It’s recommended to perform 6-12 repetitions of each exercise, using a weight or resistance that tires your muscles after 12-15 repetitions. Gradually increasing the weight or resistance over time, known as progressive overload, is crucial for continued strength gains.
If you’re new to strength training, start with a beginner program and gradually increase the intensity and volume as you get stronger. Keep track of your workouts and progress to see how you are doing and make adjustments as needed.
Important Considerations
Strength training is typically safe for most people. However, it is important to consult a doctor before starting any new exercise routine, especially if you have existing health conditions.
- Start slowly and gradually increase the intensity and duration of your workouts.
- Allow muscles to recover by resting for at least one day between training the same muscle group.
- Consider working with a trainer or fitness specialist if you are new to strength training to learn proper forms/techniques and avoid possible injury.
This article was written by TJ Webber at the WHN News Desk.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
