If you pick one thing to improve your health, physique, and physical and mental fitness, it should be strength training. Strength training is defined as any physical movement in which you use your body weight or equipment to build muscle mass, strength, and muscular endurance. Strength training is accomplished by moving your body while maintaining tension on your muscles in order to allow neuromuscular adaptations over time, thus stimulating muscle growth. The benefits of strength training are numerous and include the following:
1. Strength training helps maintain muscle as we age and offsets diminishing lean mass. When we get older, we naturally encounter a reduction in muscle mass. As a result, daily living gets more challenging. Lifting weights ensures that our bodies stay strong as we age, and it helps us enjoy all that life has to offer.
2. This one is pretty straightforward: lifting heavy things makes our body better at lifting heavy things. The ability to lift heavy things makes our day-to-day tasks simpler.
3. Strength training improves athletic performance. Are you an athlete? Lift weights to get better at your sport. Not an athlete? Lift weights to improve your balance and make life’s physical tasks easier.
4. Strength training also improves posture. Standing tall is one of the easiest things we can do to look better, feel better, and show others that we should be taken seriously. Strong upper back muscles ensure that we walk tall and with our shoulders back—something that gets harder and harder as we age.
5. Strength training helps you burn calories more efficiently. It boosts your fat loss by increasing your metabolic rate hours and hours after your strength training workout. While cardio burns calories during the workout itself, strength training burns calories for long periods of time as our bodies work to rebuild the muscles we (intentionally) damaged during our workout. Furthermore, increased lean muscle mass in your body means that you will burn more calories, even while resting.
6. Want to relieve anxiety and stress? Strength training can prove as effective— and in some instances more effective—than medication for mood boosting, anxiety reduction, and maintaining a positive outlook. Exercise releases endorphins, which play a role in a positive mood and an optimistic outlook on life.
7. More muscle mass makes you look leaner. Muscle is denser than fat, meaning it takes up less space on your body pound for pound. Strength training has also been proven to decrease abdominal fat if performed consistently over time. Want to look better at the beach and in the boardroom? Lift some weights.
8. Improved sleep. Regular exercise helps regulate your sleep cycle, and results in better, more consistent sleep. Better and more consistent sleep can then, in turn, help you build even more muscle as your body improves its recovery mechanisms.
9. Improved balance and safety and strength in everyday tasks. Strength training helps you lower your risk of falls and injury, as you are better able to support your body. It improves strength around major joints, and can improve muscle, ligament and tendon mobility. Want to play with your kids and grandkids on the floor? Strength training can help improve range of motion and the way our bodies move and bend.
10. Improved confidence. Strength training helps you appreciate your body’s strength, work toward a goal, and increase your self-efficacy. There is also a direct link between strength training and positive body image. When you look good, you feel good!
11. Improved heart health, lowered blood pressure, and lowered risk of some cancers. Strength training lowers total and LDL (bad) cholesterol, improves circulation, and helps manage your blood sugar levels. It may help you reduce your risk of developing diabetes as well. Want to stay away from the doctor and have a healthy heart? Cardiovascular training alone isn’t enough.
12. Strength training makes your bones stronger. Weak bones lead to broken bones. Weight-bearing exercise puts temporary stress on your bones, which causes bone-building cells to rebuild stronger bones. This reduces your risk of osteoporosis, falls, and fractures. Maintaining strong bones is imperative as we age.
13. Improved brain health. People who strength train may have better brain health and protection against cognitive decline. Resistance training is thought to have neuro-positive effects, including reduced inflammation, improved blood flow, and increased BDNF (brain-derived neurotrophic factor), linked to memory and learning.
14. Strength training can result in better quality of life, particularly as you age. It can improve scores in pain and physical functioning for people with arthritis, mental health, physical functioning, pain management, and vitality.
If you are looking for help getting started with a resistance training program in the New Orleans area, consider signing up for a free fitness consultation at Body By Ford today. One-on-one personal training can help you learn why to lift, how to lift, and how to progress over time. Our team of certified trainers can also help you determine appropriate volume and load, how to rest and recover, and what to adjust as you become stronger and stronger. We also have nutrition and health coaches at your disposal to ensure that your diet plan is tailored to your training plan. Reach out to us at Body By Ford Personal Training today!
