The Benefits of Regular Strength Training
When people hear “strength training,” they often think of bulging biceps, heavy barbells, and crowded gym floors. But the reality is that strength training—also known as resistance or weight training—is far more than a way to sculpt muscles. It’s a cornerstone of overall health and wellness, offering a wide array of physical, mental, and emotional benefits for people of all ages and fitness levels. Incorporating strength training into your routine can significantly enhance your quality of life.
What is strength training?
Strength training refers to a variety of physical exercises that aim to strengthen muscles. This is used by incorporating body weight, resistance bands, and/or weights into movement to improve muscle strength. Typically, each exercise is performed for 3-4 sets of 8-12 reps. It is important to have strength training in your routine as it provides different benefits to cardio-based exercises and can more specifically target muscle groups.
Benefits of Strength Training:
Boosts Metabolism:
There are many benefits of strength training. Firstly, strength training is a great way to boost your metabolism and aid weight management. Strength training helps to build lean body mass. Muscle burns more calories than fat, resulting in a higher metabolic rate. Essentially, this means that at rest, you continue to burn more calories compared to those with a higher fat percentage. Unlike cardio, which can lead to a temporary calorie burn, strength training offers something called the “afterburn effect,” or excess post-exercise oxygen consumption (EPOC). After a strength workout, your body continues to burn calories for hours as it repairs muscle fibers and replenishes energy stores.
Maintain and improve bone density:
Strength training is really important as we age to help maintain and improve bone density. As we age, bone density naturally decreases, increasing the risk of fractures and osteoporosis. Strength training applies stress to the bones in a healthy way, stimulating bone growth and improving density. This is especially important for postmenopausal women. Due to the hormonal changes during this time, they are at a greater risk of bone loss. Strength training can help to counteract these changes and maintain bone density.
Maintain Function:
Not only does strength training help to improve bone density as we age, but it also helps to maintain function. Simple activities such as lifting groceries, going up and down stairs, picking up grandchildren, getting on and off the floor all require strength. Doing targeted exercises can help to keep the muscles that we use every day strong. It can help to improve balance, coordination, flexibility, and stamina, making daily tasks easier and reducing the risk of injury. It also strengthens connective tissues and joints, which means you’re less likely to experience strains or sprains while doing routine activities. For older adults, this can mean maintaining independence, participating in activities/hobbies and reducing the risk of falls.
Improve mental well-being:
Exercise in general is known to release endorphins—those feel-good chemicals that improve mood and reduce stress. Having a good exercise routine can help work towards healthy mental wellbeing. Studies show it can reduce symptoms of anxiety and depression, and even boost self-esteem.
Reduce the risk of injury:
When muscles or joints are weak, they can become more prone to injury. Participating in a targeted strength program to support other activities and hobbies you do is a great way to reduce and prevent injuries. This can help you to continue to do the activities that you love and not be limited by pain and dysfunction.
Improve sleep quality:
Quality sleep is essential for recovery and overall well-being. Strength training has been linked to better sleep patterns, helping you fall asleep faster, stay asleep longer, and wake up feeling more refreshed.
Some studies have shown that resistance training in the afternoon or early evening may be particularly effective at improving sleep, possibly due to its calming effect on the nervous system.
How to get into Strength Training:
If you are new to strength training, there are several ways to get started. To ensure you are doing the correct actions with good technique, it is important to get advice from a professional. Seeing a personal trainer for a few sessions can be a great way to be introduced to the movements. If you have any injuries or areas of concern, it can be helpful to see a physiotherapist to make a program targeted to your concerns and progress your rehabilitation appropriately.
There are many ways you can incorporate strength training, so there is sure to be a style that suits you! You can have a home-based program, gym program, pilates program or go to group gym classes for variety.
Strength training isn’t just for athletes or bodybuilders—it’s a powerful tool for anyone looking to live a healthier, more energetic, and more resilient life. From your bones to your brain, the benefits touch every part of your body and mind.