Also known as weightlifting or resistance training, strength training is a workout routine that focuses on improving muscular strength and fitness. It involves working your muscles against resistance through three basic functional movements: pushing, pulling and lifting.
Contrary to popular opinion, strength training is for everyone, regardless of age and fitness level. And depending on your preference, you can engage in it with or without equipment. Examples of strength training equipment are kettlebells, weight machines, dumbbells, barbells, etc.
Benefits of Strength Training
Strength training is an efficient workout type with numerous health benefits. Here are seven of its numerous health benefits.
It builds strong muscles
Strength training works your muscles, tendons, and ligaments against resistance. As a result, it stimulates them to develop more strength, helping you perform your daily tasks easily.
Further, it improves athletic performances requiring speed, power, and strength.
It protects muscle mass and bone health
According to Harvard Health Publishing, the average human starts to lose between three and five percent of lean muscle mass every decade from age 30. Luckily, strength training can maintain or increase muscle mass, thus preventing this natural lean muscle mass loss.
A 2017 study found that 30 minutes of high-intensity resistance training twice a week improves functional performance, bone density, and bone structure, among others.
It burns calories efficiently
Every form of exercise improves your metabolism – the rate your body burns calories throughout the day. (The intensity and duration of your workout routine determine the amount of energy you use, hence calories you burn.)
Since strength training requires a lot of energy, it helps you to burn more calories during and after your workout.
It improves your body mechanics
Strength training helps to improve your body mechanics, such as balance, posture, and coordination. Your body mechanics is dependent on the muscle strength that keeps you on your feet. As such, the stronger your muscles are, the better your balance will be.
It manages chronic diseases
Strength training has been found to relieve symptoms in people with chronic conditions, like HIV, type 2 diabetes, neuromuscular disorders, and chronic pulmonary disease.
According to the Centre for Disease Control and Prevention, strength training is linked with improved glucose control. Also, it reduces blood sugar levels by moving excess glucose in your blood to muscle cells. Therefore, it improves your blood sugar management.
It improves cognitive function
Engaging in strength training may improve brain health and reduce age-related cognitive decline.
Studies in older adults suggest that strength training significantly improves cognitive function related to processing speed, memory, and executive function. Additionally, strength training has neuroprotective effects like reduced inflammation and enhanced blood flow. It also increases the expression of brain-derived neurotrophic factor (BDNF), which is associated with memory and learning.
It improves the quality of life
Strength training has been linked to increased quality of life, especially in older adults.
A review of 16 studies among adults aged 50 years and above found a strong correlation between strength training and improved mental health. It also showed that strength training improves pain management, vitality, and general health, among others.
Conclusion
Strength training provides a wide range of health benefits, some of which we couldn’t mention.
Contrary to popular opinion, strength training is more than weight lifting at gyms. It involves exercising using your body weight, free weights, resistance bands, and other equipment. So, you don’t have to lift weights to engage in strength training. Also, you don’t need equipment to engage in strength training. Examples of these routines are abdominal crunches, pushups, squats, lunges, arm curls, and step exercises.
