If you’re looking for an exercise that will improve your heart, strengthen your bones, reduce weight, simultaneously making you feel good too, then what are you waiting for? Strength training provides all these benefits and more.
Also known as weight resistance training, strength training is specifically designed to sculpt muscles with the help of weights. What most people don’t realize is that strength training is not just about lifting weights in the gym. Similarly, it is not a fitness plan for young adults. Surprisingly, you can perform strength training if you are 20 and even if you are 50!
Regular resistance training for at least half an hour can protect our muscles from the destructive effects of aging such as fatigue and muscle weakness. Studies reveal that strength training is beneficial for people of all ages, especially those suffering from obesity, and heart conditions.
According to a report by Centers for Disease Control Prevention, adults do strengthening training more than young people, focusing on their hips, legs, muscles, abs, and arms.
Here are a few reasons why Strength training is good for your muscles and why you need to add it to your fitness routine ASAP.
- It Makes You Fit and Strong
This is one of the most important benefits of strength training, and it shouldn’t be ignored. Since we lose muscle strength as we grow older, it is essential to workout daily to make our muscles and joints in good shape.
Strength training is also called resistance training as it strengthens and tones your muscles against external forces. There are two different types of strength training:
- Isotonic strength training: this training requires contracting your muscles through a variety of movements, for example, like weightlifting.
- Isometric training: requires contracting your muscles against an inanimate object, such as against the floor or a machine, like, push-ups.
- It protects your bone and muscle composition
Studies reveal that we lose 3 to 5 percent of muscle mass by the age of 30. The Journal of Bone And Mineral Research conducted research in October 2017 that stated that resistance training for at least 30 minutes for twice a week has an enormous impact on functional performance, including bone density, structure, and power in postmenopausal women with extremely low bone mass.
Strength training helps in maintaining a good weight.
Exercises like cycling, running, jumping and regular gyming definitely can help burn all the extra calories, but strength training helps to do the same without having to work out a lot.
Interestingly, strength training not only helps with weight loss, but it also increases your resting metabolism. This means your body will continue to burn calories even if you are not exercising.
According to recent market analysis, people on a diet were compared with those who worked out daily and surprisingly dieters who invest in strength training exercises 3-4 times a week lost more calories as compared to non-exercisers and those performing aerobic exercises.
It helps you grow efficient body mechanics
Strength training also helps in maintaining your body posture and movement coordination. Strength training proved to be helpful by reducing the rate of falling or damage in older people by approximately 40 percent as compared to individuals who did not do strength training regularly. Your body balances you on your muscles, so the stronger your muscles, the better the posture.
It can also help in chronic disease management
Many medical benefits of strength training have been recorded over the years, out of which chronic disease management is the most prominent. Conditions like arthritis can be managed through strength training and reduce pain significantly. Along with other numerous benefits, strength training plays a significant role in controlling the glucose levels. This is especially useful for people suffering from type 2 diabetes. Like any other lifestyle change, you should always consult your GP before adding strength training to your fitness plan.