Strength training, also known as resistance training, involves exercises that improve muscle strength and endurance by making muscles work against a weight or force. Contrary to some common misconceptions, strength training is not just for bodybuilders or professional athletes. It is crucial for everyone, regardless of age or fitness level, and offers a multitude of health benefits. Here’s why you need to incorporate strength training into your fitness regimen.
1. Increases Muscle Mass and Strength
As we age, we naturally begin to lose muscle mass, a condition known as sarcopenia. Strength training can counteract this muscle loss and increase muscle strength. According to the American College of Sports Medicine, engaging in strength training exercises two to three times per week can significantly increase muscle strength and size by forcing the muscles to adapt to the challenges posed by resistance (American College of Sports Medicine, 2018).
2. Enhances Bone Health
Strength training is beneficial for bone development and maintenance. The National Osteoporosis Foundation suggests that regular resistance training can enhance bone density and reduce the risk of osteoporosis. By stressing your bones, strength training increases bone density and reduces the risk of fractures (National Osteoporosis Foundation).
3. Promotes Fat Loss
Incorporating strength training into your fitness program can also aid in weight management. Muscle tissue burns more calories than fat tissue does, even while at rest. Strength training can boost your metabolism by up to 15%, which can significantly increase your calorie burn, aiding in weight loss and body fat reduction (Harvard Health Publishing, 2020).
4. Improves Cardiovascular Health
Although often overlooked for its cardiovascular benefits, strength training can improve heart health. A study published in the 'Medicine & Science in Sports & Exercise' journal found that resistance training lowers the risk of heart disease by reducing body fat, decreasing blood pressure levels, and improving cholesterol levels (Medicine & Science in Sports & Exercise, 2019).
5. Enhances Mental Health
Strength training has been shown to improve mental health by reducing anxiety, depression, and fatigue. It can also help improve cognitive function as you age. The link between physical and mental health is evident in numerous studies, with physical activity often recommended as part of treatment plans for mental health conditions (Mayo Clinic).
6. Improves Flexibility and Balance
Contrary to popular belief, strength training can also improve flexibility and balance. A study by the American Council on Exercise found that full-range resistance training workouts can increase flexibility as well as traditional static stretching (American Council on Exercise, 2017).
7. Boosts Energy Levels and Improves Sleep
Regular strength training can enhance your energy levels and improve your quality of sleep. Exercising forces your body to expend energy and helps you feel more tired and ready to sleep at the end of the day. Furthermore, it can help you achieve deeper sleep phases, which are crucial for physical recovery and performance (National Sleep Foundation).
Conclusion
Strength training offers diverse benefits that extend far beyond muscle building. Its role in promoting overall health and well-being is supported by extensive research. By improving physical health, mental health, and overall life quality, strength training should be a vital part of everyone’s health regimen. Whether you’re a beginner or an experienced athlete, incorporating strength training exercises into your routine can lead to significant health benefits.
Remember, it’s important to consult with a healthcare provider or a fitness professional before starting any new exercise regimen to ensure it's safe and appropriate for your fitness level and health condition.
By incorporating strength training into your weekly routine, you can enjoy these numerous health benefits, leading to a healthier, more active life.
References
American College of Sports Medicine (2018).
National Osteoporosis Foundation.
Harvard Health Publishing (2020).
Medicine & Science in Sports & Exercise (2019).
Mayo Clinic.
American Council on Exercise (2017).
National Sleep Foundation.
ABOUT THE AUTHOR:
This article was written by Mitch Schroder on May 6, 2024. Mitch has a Masters of Physical Therapy, is a certified strength and conditioning specialist (NSCA), and has advanced certification from American College of Sports Medicine (ACSM). He is the owner of Better Bodies Inc. which offers several gym locations and personal training.
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