Most people squirm at the idea of strength training and weight lifting with the perception that it is reserved for more experienced athletes or bodybuilders. I was once a beginner, too, and I can assure you that you’re not alone if you’re feeling overwhelmed and confused at the idea of lifting some weights. However, it’s time for you to get comfortable being uncomfortable because strength training should be a key component of your training program. It is an essential part of overall health and fitness for everyone, regardless of gender, age or fitness goals. Here’s why, strength training:
Increases muscular size, strength & endurance
Strength training places muscle fibres under stress and strain, leading to growth and adaptation. Not only does this contribute to an improvement in overall body composition with a positive lean muscle-to-fat ratio, but it also improves functional abilities to carry out daily activities, which ultimately improve overall health, well-being and quality of life.
Boosts metabolism
Strength training will speed up your metabolism in 2 ways:
- It increases your resting metabolic rate (RMR), as muscle is active tissue, making it more metabolically efficient than fat mass. Thus, it allows you to burn more calories at rest.
- Your metabolism increases up to 72 hours after your workout, meaning you burn additional calories hours and even days after. This is known as post-exercise oxygen consumption (PEOC).
These metabolic effects will help you successfully maintain a healthy weight and have fat loss benefits, particularly when combined with aerobic exercise and a balanced diet.
Regulates blood sugar levels
Strength training improves metabolic health markers such as insulin sensitivity (i.e. how responsive your cells are to insulin) and glucose metabolism (i.e. the process by which glucose is processed and used to produce energy in the form of ATP). This helps regulate blood sugar levels by removing glucose from the blood and sending it to muscle cells. This will lower your risk of developing type II diabetes, help those with the condition manage it better and help reverse insulin insensitivity and pre-diabetes.
Increases bone density
Weight-bearing exercises stress the bones temporarily, sending a message to bone-building cells to take action and rebuild bones stronger. Thus, regular strength training increases bone density (i.e. the amount of minerals in the bones) and decreases overall bone loss. Strong bones reduce your risk of osteoporosis, fractures, and falls, especially as you age.
Improves joint health
Joint health is essential for maintaining a healthy and active lifestyle. However, the knees, hips and shoulders tend to be vulnerable to injury and disease, especially as we age. Strength training improves joint range of motion (ROM), allowing for greater mobility and flexibility; this strengthens the muscles around your joints. This provides better stability, further reduces the risk of injury and helps alleviate joint pain.
Improved cardiovascular health
Strength training helps improve cardiovascular function by strengthening the heart and lungs, as the heart is a muscle that requires regular exercise to stay healthy and strong. It further contributes to overall heart health by decreasing blood pressure, lowering total and LDL (bad) cholesterol and improving blood circulation by strengthening the heart and blood vessels. As mentioned previously, strength training also helps maintain a healthy body weight and healthy blood sugar levels, which are major risk factors for heart disease.
Improved brain health
Those who engage in strength training will have better brain health and protection against age-related cognitive decline. Strength training contributes to improved cognitive function (e.g., processing speed, memory, and executive function). It also has many neuroprotective effects, such as improved blood flow, reduced inflammation, and an increased expression of brain-derived neurotrophic factor (BDNF), which is linked to memory and learning.
Improved posture and balance
Many of us slouch more than we should to maintain a healthy spine, with poor posture being a common issue in most people, particularly those who spend extended periods behind a desk or a screen. Several overlooked effects are associated with poor posture, from back and neck pain to headaches, poor sleep and disrupted digestion. Strength training will help you carry yourself with confidence. Exercises that target the core, back, chest, shoulders and other supporting muscles help improve posture by aligning the shoulders and restoring curvature in the neck. Strength training further enhances balance and coordination, reducing the risk of falls and injuries, especially in older adults.
Improves mental health & well-being
Engaging in regular strength training has been found to have positive effects on mental health. Strength training is considered a form of self-care, and the mood-boosting endorphins released during exercise and the mind-body connection have been seen to reduce symptoms of anxiety and depression, increase feelings of self-confidence, and boost brain power.
Longevity and Ageing
Strength training and its associated benefits, explained above, positively influence the manner and rate at which we age. Regular strength training will help preserve functional independence, reduce the risk of age-related muscle loss (sarcopenia), and improve overall quality of life, helping you live a longer, stronger, and happier life.
It’s safe to assume this article has probably shifted your attitude towards strength training. The good news is that it is a relatively simple way of exercising using resistance in the form of body weight, resistance bands, free/fixed weights, and gym machines. I want you to remember that there is no one-size-fits-all approach and that there is something for everyone. Find something you enjoy that works for you and stick with that.
Refer to the “Beginners guide to getting started” in the mindset category to help you get started.
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Sherneal