Benefits Of Strength Training

Strength training also know as resistance training is a type of exercise that uses force or a load on muscles. This force or load will put the muscles under tension which causes them to get stronger.

The resistance being used can be from bodyweight, fixed resistance machines, weights, or resistance bands. During lockdown with no gym's open I managed to buy some kettlebells from Poland! They worked a treat in helping me perform strength training until I could get back into a gym.

I know people during lockdown that found it difficult to buy any gym equipment used cans of beans or big water bottles to perform some resistance exercises. At the time anything you could get your hands on would do.

There are many health benefits to strength training apart from getting stronger. In this article I wanted to tell you about eight benefits of strength training.

1. Improves Strength

The most obvious benefit is that it builds strength.

The feeling of being strong, or getting stronger is a great feeling and very rewarding. Each week you can see the weight you are lifting edging up bit by bit, or the reps you are performing going from 8 in a set to 12. As a form of exercise, from my experience, it’s super rewarding.

Gaining strength isn’t just for the confines of the gym. Everyday tasks of walking up endless steps, or lifting your children up can become so much easier. The grocery shopping run feels so much easier. The kids stroller can be now picked up with one hand out the boot of the car.

Improving strength can also help with the prevention of injuries. Just as the muscle becomes stronger due to the increase in load so does the ligaments, tendons, bones, cartilage and other connective tissues.

2. Can Help Burn More Calories

I can burn more calories through strength training? Sign me up now.

There are two ways strength training can boost your metabolism to help you burn more calories.

First of all strength training and building muscle can increase your metabolic rate. Muscles in the body are more metabolically efficient, or greedy, and need constant nourishment when they have been worked hard. Metabolic rate (MR) or basal metabolic rate (BMR) is the calories you need to consume in a day at rest.

Secondly, there is something called the after burn effect or the technical term of post-exercise oxygen consumption (EPOC) which produces an elevation in metabolism. This is where the body is in repair mode up to a period of time after intense strenuous exercise. Depending on the exercise this could last for a couple of hours or even longer, and with this is an elevated metabolic rate.

3. Improves confidence, mood and self-esteem

Strength training has a massive impact of improving confidence, mood and self-esteem.

Strength training can be hard and challenging but with this also comes great reward. Accomplishing something that might of seemed impossible at the start of journey now looks so small and insignificant. Week on week you keep building that strength, and building that belief that you can overcome challenges and hurdles and this relates to the world outside of the gym as well.

Body image, body satisfaction and appearance can all improve as well which all boost confidence, mood and self-esteem.

After a good strength session you can expect the release of feel good endorphins which enhance mood and the feeling of elation.

Strength training also has the capability of reducing anxiety levels which is great for our mental health.

4. Increases Bone Strength

As I touched on this briefly in my last article, strength training can increase the strength of our bones.

Strength training exerts a mechanical load on bones which leads to stronger bones.

I would also add that nutrition intake is just as important as strength training is for bone health. I would also say that starting strength training as early in your life as you can will help strengthen bones a lot more instead of deciding to start when you are in your eighties.

The earlier you start strength training the more chance of avoiding any bone related concerns.

5. Lowers Risk Of Injury

With the increase of strength also comes the prevention of injuries.

Strength training is a great way to strengthen muscles, but also ligaments, tendons, cartilage and other connective tissue. In doing so it makes the body more robust and capable of handling load and stress more easily, and without any unwanted injuries.

Improving strength can also help with the prevention of injuries. Just as the muscle becomes stronger due to the increase in load so does the ligaments, tendons, bones, cartilage and other connective tissues.

This can be so beneficial to surviving the trials of everyday life but this can be super beneficial for athletes to help prevent career shortening injuries, and promoting long term health and longevity.

With the increase in strength also comes the increase in flexibility, mobility, and range of motion of the muscles which will help prevent injuries.

In my experience a lot of back pain or knee pain is caused by muscular imbalances. One muscle being a lot stronger than another. This can be common with lower back pain with the glutes being weak with an increase in sitting in our everyday lives. Performing some good glute strengthen moves like lunges or hip thrusts can help this.

6. Improves Heart Health

Strength training can improve heart health in various ways.

One study showed that strength training could be an useful way to decrease blood pressure reducing the risk of hypertension.

Strength training has also been shown to improve cholesterol levels in the body with reductions in triglyceride and LDL levels, with an increase in HDL.

Finally strength training also has a positive impact on insulin sensitivity decreasing the risk of type 2 diabetes and further complications associated with cardiovascular disease.

7. Improves Blood Sugar Levels

As I touched upon in the heart health benefit point, strength training can also help improve insulin sensitivity which in turn will help control blood sugar levels in the body.

Anyone who might be prediabetic then a good intervention would be to start strength training. Skeletal muscles will help improve insulin sensitivity, and performing a strength training session will not only work your muscles, but also the muscles will require glucose and amino acids for recovery. This is a great way to start lowering your blood glucose levels.

One study showed that strength training alone, without cardiovascular training, can help reduce the risk of developing type 2 diabetes and cardiovascular disease.

8. Improves Brain Health

Strength training could help keep the brain healthy and protect against age-related cognitive decline.

One study showed that resistance training in older adults could in fact improve cognitive function and physical performance.

Another study found that strength training has a positive impact on cognitive function in early individuals. There was beneficial effects seen on brain function through blood flow changes, prevention of  cognitive function degradation such as memory and attention, and promoting of cerebrovascular regeneration (blood flow to brain) and grey matter volume of the brain.

As you can clearly see there are numerous benefits with strength training, such as lowering the risk of chronic diseases, improving self-esteem, and keeping you strong, mobile, and healthy as you age.

If you would like to get started with strength training and are not sure where to start, then send me a message through my message form on my homepage and we can discuss the potential of personal training sessions.

Until next time.