When you think of strength training, you probably instantly think of building muscle only. And while strength training can eventually result in you building muscle, it has a number of positive impacts on mind, body and soul.
If you are finding it difficult to motivate yourself to incorporate strength training into your exercise program or if you have just started working out and want to include strength training into your workout, then this list will help you justify as to why it’s a good idea.
The Mayo Clinic explains that strength training builds muscle and as a result, burns more calories. And when you burn more calories, you will lose body fat. And losing more body fat helps improve your health.
Supports Weight Loss and Weight Management
Strength training done on a consistent basis will help you lose weight. And it’s especially effective when combined with healthy eating habits.
Lifting weights and implementing resistance training helps you build muscle which helps you burn energy. Burning off energy is better than having your body store the energy which will then turn into fat.
If losing weight quickly is a goal of yours, than incorporating strength training is important. The benefits of strength training will help you with weight management too.
Builds Self-Esteem
A surprising benefit of strength training that is not talked about a lot is that when you look good, you feel good. Feeling good positively affects your mood and attitude.
Think about the last time that you felt good. It’s probably fair to say that you had a great attitude towards everyone that you came into contact with. Well, this increase in confidence will enhance your life far beyond just the gym.
Improves Posture
I’ve noticed that throughout my 20 plus years of working out that when I focus on strength training, my posture improves. My core becomes more stable.
I find that I stand up straighter, sit up straighter and I’m not so hunched over. This is just something that I do as I naturally become stronger.
Improves Balance and Stability
As we age, our balance tends to decrease. This is more prevalent to some people over others but if you feel that you lose balance more often than you used to, then strength training can help correct this for you.
Improved balance decreases the risk of falls which is important as we become a little more frail. Less falls means less trips to your doctor or, worse yet, the emergency room.
Decreases Stress and Anxiety
You have probably noticed in the past that you have felt revived and refreshed after getting some exercise. Well, an important benefit of strength training is the fact that it helps your brain release natural occurring “feel-good” chemicals called endorphins.
This helps reduce stress and anxiety and improves your mood. Not to mention, strength training gives you an outlet to release your frustrations. For example, if you’ve had a bad day, do an extra repetition of weights.
Improves Sleep Quality
I always say that it’s not the quantity of sleep that will help you feel rested, it’s the quality of sleep. Strength training can help you have a more restful sleep.
Even when I have done 45 minutes to an hour per day of strength training, I notice that I have a more restful sleep. There really isn’t anything like getting some good ‘ol exercise to help you sleep like a baby.
Boosts Brain Power
A very welcomed benefit of strength training is that it can improve your cognitive abilities. It can improve your memory, sharpen your focus and increase your speed of thought.
In fact, an Italian study which included 80 participants over the age of 60 found that those who completed a 12-week strength training program showed improvement in cognitive functions.
Helps Maintain Strong Bones
Strength training supports bone density which can lower your risk of osteoporosis. Regular strength training can essentially stop the boned from becoming porous, fragile and weak.
Osteoporosis is common in older women so it’s important to consider incorporating strength training into a health and wellness plan.
If you are susceptible to osteoporosis or osteopenia because of hereditary reasons, it’s important to pay close attention to the amount of weight that you’re using.
Helps You Live Longer
A 2019 article that was published in the Frontiers in Physiology points out that the benefits of strength training may be effective at reducing the risks of several age-related chronic diseases.
Generally speaking, if you can stay mobile in your actions and not sedentary, your body will reward you by living longer. This kind of goes without saying but I said anyway. Keeping your body moving can you longevity.
Increases Metabolism
There have been times in my life where I wasn’t as active as I should have been. Periods where I didn’t exercise whatsoever. No workout, no gym. Not even something as simple as going for a walk.
As a result, I noticed that my metabolism slowed down. I ate regularly but I started gaining weight. This all changed when I got active again and resumed my strength training.
Strength training improves my metabolism because my body is burning off stored energy. When I’m active, I find that I can actually eat more without gaining weight.
Increases Muscle Mass
As the name implies, strength training is just that, you will gain more weight and you will gain more muscle. And I’m not talking about you being a bodybuilder tomorrow or anything like that.
I’m simply referencing the fact that with consistent strength training, you will gain more strength, flexibility and muscle mass. This will benefit you in a number of ways.
As we age, we lose muscle mass. Strength training will help you maintain muscle mass longer. This helps you be more agile when it comes to activities like gardening or mowing your lawn.
Supports A Healthy Cardiovascular System
While strength training is different than cardio training, strength training stills gets your heart pumping. Not to mention, an effective strength training session will have breathing heavy to.
In fact, a 2019 study determined that the participants that did at least one hour of strength training per week has a 40%-70% lower risk of stroke and heart attack. And you read that right, one hour per week.
So, as you can see, increasing your level of activity even just slightly will enhance your health. This is both reassuring and worth your serious consideration.
Strength Training Exercises
Exercises that you can do at a fitness facility or at home include:
- Push ups
- Squats
- Kettlebell pull ups
- Lunges
- Jumping Jacks
You can even start taking virtual exercise classes from Aaptiv as early as today.
All-natural Supplements
Along with strength training and cardio exercise, I personally incorporate all-natural supplements to help me operate at my best everyday.
GenF20 Plus has been a lifesaver for me. I took advantage of the Alpha Brain Free Trial which has helped me with my focus and concentration.
And I use CBD to help curb the join pain that I have in my knee. Oh, and the Hug Sleep Sleep Pod is phenomenal too.
Summary
There are many health benefits to strength training beyond just building muscle. From losing weight, strengthening your bones to having a better sleep, it all adds up in helping you live your best life.
If you’ve been hesitant to try strength training, ease into it gradually and you will start to notice results right away.