Strength training, also known as resistance training, is a specialized method of condition involving progressive use of different resistive loads and various training modalities intended to boost fitness, health, and athletic performance. It is important to understand that strength training is not just for professional athletes and bodybuilders. Strength training is essential for anyone who wants to look good, be strong, and prevent lifestyle and aging related diseases.
The Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services (HHS) recommend children and adolescents ages 6 through 17 incorporate some strength training into their daily 60 minutes or more of physical activity three days a week. Adults should include moderate or intense muscle-strengthening exercises targeting all muscle groups at least twice a week. Here are some science-backed benefits of strength training that will motivate you to make it a part of your fitness routine:
Preserves muscle mass
As we age, the muscle mass starts declining. After age 30, we begin to lose as much as 3- 5 percent muscle mass per decade. Most men will lose about 30% of their muscle mass during their lifetimes. It has been shown that the best way to build muscle mass, regardless of your age, is progressive resistance training (PRT). You gradually increase your workout volume-reps, sets, and weights-as your strength and endurance improve. This helps preserve and increase muscle mass.
Improves Functional Strength
Strength training involves movements such as lifting, pushing, pulling, and squatting. When you do this regularly, it builds your functional strength making it easier for you to carry out your everyday activities such as carrying loads, picking things off the ground, and moving heavy objects around very easy.
Burns calories
Strength training helps boost your metabolic rate because muscles are more metabolically efficient compared to fat. This means, with a higher muscle mass, you burn more calories at rest. Also, it has been shown that after a strength training session, you continue have an increased metabolic rate for up to 72 hours. So, you burn more calories for a prolonged period following strength training.
Live longer
Research has shown that people who do strength training are less likely to die prematurely compared to those who don’t. The study has shown that just 30-60 minutes of strength training a week can provide long term health benefits. It can reduce the risk of death from all causes, particularly heart disease and cancer, by 10-20 percent. It has also been shown that the benefits of strength training plateau after an hour and decrease after two hours.
Reduced risk of injury
When you have a higher muscle mass and strong bones, you joints have better strength, stability, and range of motion. Research has shown that strength training improves physical function and prevents falls among the elderly. Moreover, strength training also reduces the risk of overuse injuries significantly.
Chronic disease prevention and management
People suffering from chronic conditions such as chronic obstructive pulmonary disease, neuromuscular disorders, and some cancers can ease their symptoms with strength training. According to the Centers for Disease Control and Prevention (CDC), people with type-2 diabetes can benefit from strength training along with other lifestyle changes. Another study has shown that regular strength training can help prevent chronic illnesses such as type-2 diabetes, cancer, heart disease, and more.
A good trainer and the right training equipment can make strength training more effective and enjoyable. Your trainer can create a balanced workout and teach proper form and technique to avoid injuries. The right trainer can also provide accountability and motivation to achieve your fitness goals. Get in touch with us now to find out how we can help.