Fitness

Benefits of Strength Training

Strength training is a form of exercise that aims to enhance muscular strength, enabling the body to perform everyday activities easily, preventing injuries, and promoting overall health. Examples of strength training exercises include push-ups, pull-ups, and weightlifting. Incorporating strength training is the way to go if you want to decrease body fat, boost lean muscle mass, and improve calorie-burning efficiency. It’s an essential aspect of overall health and fitness for people of all ages.

As you age, your body’s lean muscle mass naturally decreases. If you don’t take any action to replace this lost muscle, your body fat percentage will increase over time. However, strength training can help you maintain and even improve your muscle mass at any age.

Strength training may also help you:

Increase Your Bone Density 

Strength training can increase bone density and decrease overall bone loss by helping to stimulate bone growth and increase the strength of existing bones. For optimal results as it relates to bone health, research suggests strength training at least twice each week. Bone density, which refers to the amount of minerals in the bones, is important for preventing fractures and other bone-related diseases like osteoporosis.

Manage your weight. 

Did you know that strength training can help you manage or lose weight and increase your metabolism to burn more calories? Not only do you get a great calorie burn during your workouts, but building muscle also helps you burn calories more efficiently even outside of the gym. Increasing your lean muscle mass can actually help you burn more calories throughout the day. So, consider adding a weightlifting session to your routine to kick up your calorie burning and enjoy the benefits even after your workout ends.

Prevent Joint Injury

Engaging in strength training can prevent joint injuries and lower the risk of falls, which is particularly beneficial as you age and strive to maintain independence. Weight training strengthens your muscles and promotes joint stability, but it’s crucial to ensure proper form and start with lighter weights and more repetitions to ensure joint safety.

Increase Your Balance

If your lower limb strength is low, it can make daily activities harder for you. Weak muscles also increase your risk of falling, hip fractures and developing osteoporosis. To prevent these problems, older adults are often advised to do strength training. This can help you build muscle, increase your strength, and become more independent in your daily life.

Reduce or Prevent Chronic Conditions

Strength training has many benefits that can help protect us from chronic diseases. By improving our muscles, our body is better able to store blood sugar, which can reduce the risk of developing diabetes and heart disease. With increased muscle mass, there are also more pathways for blood to flow through, which can alleviate pressure on the cardiovascular system and lead to lower blood pressure. Additionally, strength training can aid in weight control and reduce the risk of obesity, which is a risk factor for heart disease, diabetes, and cancer.

Improves Your Mood

Regular resistance training, whether using heavy or light weights, for two to five days a week has been found to help people of all ages and genders to reduce the risk of depression and its symptoms. Participants also reported feeling better immediately after a workout. Consistent weight training can improve your mental health and boost your mood, increasing self-esteem and self-efficacy. Exercise also promotes the release of endorphins that can positively impact your mood.

Improves Brain Function

Participating in strength training can lead to improved brain health and help protect against age-related cognitive decline. Research conducted on older adults has indicated that those who engage in strength training experience significant enhancements in cognitive function, including processing speed, memory, and executive function. Resistance training has been found to have neuroprotective effects, such as improved blood flow, reduced inflammation, and an increased expression of brain-derived neurotrophic factor (BDNF), which is associated with memory and learning.

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