What if we told you there is one activity that could transform your body, boost your confidence, enhance your overall well-being, and even help you live longer? Sound too good to be true? Well, let us introduce you to the world of strength training!
Beyond its aesthetic appeal, engaging in regular strength training can unlock a world of advantages, from increased strength and energy to improved body composition and overall quality of life. Strength training offers incredible benefits for people of all ages and fitness levels. It will without a doubt change your life for the better! Read on to find out how.
1. Increases strength
There is literally no downside to becoming stronger, which is exactly what strength training will make you! This type of training stimulates muscle growth and in doing so improves your strength. You would be surprised at how many everyday activities become easier when you start to become stronger – playing with the kids, carrying the groceries, lifting a baby out of a car seat, cleaning the house.
2. Boosts metabolism
That’s right, strength training will make you burn more calories throughout the day! Your rate of metabolism is actually higher for up to 72 hours after a strength training session. So the benefits don’t end when the workout does! Muscle is also more metabolically efficient than fat mass. So when you build more muscle, you burn more calories at rest.1https://www.healthline.com/health/fitness/benefits-of-strength-training#benefits For this reason, strength training is a great addition to anyone trying to lose fat or manage their weight.
3. Improves bone density
Performing weight-bearing exercises helps to increase your bone density. Having strong bones is especially important as you age as it helps to reduce your risk of osteoporosis and fractures. Don’t wait to make this a priority – every age is a good age to improve your bone development and strength!
4. Better body composition
Strength training can be a really effective tool for reducing fat and increasing muscle mass. Losing fat while building muscle is how you achieve that ‘toned’ physique that many people desire. Several studies have even highlighted how strength training is beneficial for reducing abdominal and total body fat.2https://pubmed.ncbi.nlm.nih.gov/32804997/3https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310793/4https://pubmed.ncbi.nlm.nih.gov/30774600/ This is particularly important because fat stored around the abdomen is associated with a higher risk of some serious diseases like type 2 diabetes, heart disease, and non-alcoholic fatty liver disease.5https://www.healthline.com/health/fitness/benefits-of-strength-training#benefits So using strength training as a means to reduce body fat will benefit you on the inside and the outside!
5. Boosts mental health
Regular strength training can even boost your mood and have a positive impact on your mental health. Exercise causes the release of happy hormones leaving you feeling boosted compared to before your workout. The resulting improvements in self-esteem and self-efficacy also positively affect your mood and mental health. Strength training is an effective way of reducing stress and anxiety too.6https://pubmed.ncbi.nlm.nih.gov/28819746/7https://pubmed.ncbi.nlm.nih.gov/25322262/ As they say, the only workout you regret is the one you didn’t do!
6. Enhances cardiovascular health
At this stage, you’re probably thinking “the benefits are endless”, but we’re not done yet! Regular strength training has the amazing capacity to improve your cardiovascular health. It can lower blood pressure and reduce levels of total and LDL (bad) cholesterol. On top of this, strength training can also strengthen your heart and blood vessels, and in doing so, improves blood circulation. Several of the benefits that strength training offer also means a reduced risk of heart disease!8https://www.healthline.com/health/fitness/benefits-of-strength-training
7. Greater joint stability and flexibility
You may be surprised to hear, but strength training can actually make you more flexible. Regular strength training strengthens the muscles around the joints, providing better support and stability. It also increases joint range of motion which allows for more mobility and greater flexibility. If you have weaker muscles, it’s likely you have a reduced range of motion and less flexibility.9https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609666/ These improvements result in a reduced risk of injury and better overall mobility. Win-win!
8. Better balance and coordination
Improving your balance and coordination means fewer falls and less risk of injury! By taking up strength training you will start to correct muscular imbalances which will help protect you from injury. One large-scale study identified a massive 33% reduction in injury risk in athletes that practised strength training!10https://pubmed.ncbi.nlm.nih.gov/30131332/ Strength training exercises often involve working with free weights and resistance bands. This can enhance both balance and coordination.
Strength training goes beyond the physical realm, positively impacting mental health, balance, coordination, and flexibility. So, why wait? Embrace the transformative power of strength training and change your life for the better, now!
For more fitness content, read our article Why You Should Exercise Outside this Summer or learn about The Gut-Fitness Connection.
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