Weight Loss

What Are the Benefits of Strength Training?

strength training

Bodybuilders and professional athletes are not the only ones who benefit from strength training and lifting weights. Every adult should make an effort to do at least a couple of complete body strength training exercise sessions weekly.

There are numerous advantages of hopping off that cross trainer to bench press for a change. Strength training solo at the gym or as part of group classes can significantly improve your mental, emotional, and physical well-being.

Instead of focusing solely on weight loss during your workout, you can feel stronger, and this will boost your self-esteem. When you see muscle definition, you will gain a lot of confidence, knowing that it results from hard work and consistent personal training.

Read on to learn about the benefits of strength training and why you should mix up your routine at the fitness center.

What Is Strength Training?

Strength or resistance training consists of intensive exercises that can be as little as 20 minutes long. You can either use free weights like dumbbells and barbells at the gym or invest in weighted vests and ankle cuffs.

You can also buy elastic resistance bands of different tensions and lengths to stress your leg and arm muscles. The best part about strength training is that you do not need to overdo it by grunting, lifting too much, or looking like a bodybuilder.

Strength training can be done through a series of well-rounded exercises that command good form and consistency. There is no need to sweat and strain. All you need to do is focus on control to avoid injuries.

Build Muscles

Strength training is all about making your muscles more powerful. The best way to do this is to exercise your muscles against some resistance. When you stress those muscles, you stimulate them to bulk up and become stronger.

This is why strength training is also known as resistance training. You do not need to spend a lot of time weightlifting in the gym.

Most adults can significantly improve their tone and strength by consistently spending a few hours at the gym every week.

Weight Loss

Instead of obsessing over the number of calories you consume and sweating for weight loss, you can burn fat more effectively by gaining muscle. This is because weightlifting awakens a powerful but temporary metabolic surge.

This is known as EPOC or excess post-exercise oxygen consumption. This means that your body needs additional oxygen to cool itself down after a strength training workout session.

Maintain Strength

According to Harvard Health Publishing, strength training or resistance is crucial to preserve your ability to perform daily activities. Unless you are in a physically demanding job like construction, most people can naturally lose up to a quarter of their muscle mass by the age of 70.

This becomes worse by the time they reach 90. Think about all those hours you spend at the office sitting at your desk behind a computer. Our muscles are meant to be worked out as much as possible.

Too much restlessness can soften muscles, thus making it harder to run a marathon as you get older. Aerobic exercises are not enough to keep you in shape when you are older.

Combining strength training with cardio at your next gym session is better to lower your chances of becoming less functional and weaker down the line.

Mental Health

Even though the physical benefits of strength training at the fitness center are noticeable in no time, the emotional and mental health benefits keep people training longer and more consistently with a routine. Resistance training can reduce the symptoms of depression.

Weightlifting can also help you blow off a lot of steam to keep your anxiety down. Strength exercises release feel-good chemicals in the brain, like endorphins.

The next time you do some strength workouts, you will notice yourself feeling a little happier when you finish your shower and walk out of the gym.

Improve Balance

It is challenging to do strength exercises correctly without stability and balance. Otherwise, you may succumb to muscle or joint-related injuries that can lead to permanent damage. You need a lot of mobility and balance to exercise safely.

The more you practice resistance training, the stronger you will feel in all your major muscle groups. Even the smaller muscles around your body will feel more stable. This way, you can avoid accidental falls when you are older because your body will be more balanced.

It is also necessary to avoid being stuck in a single position all day. For example, if you sit at your desk for a long time, you risk weakening the core stabilizer muscles in your torso.

After long days at the office, you should try to pop by the fitness center for a few minutes of barbell fun. Then you can increase your endurance despite sitting in front of a computer all day, and your posture will significantly improve.

Stronger Bones

Although strength training is focused on muscles, it can also enhance bone growth during younger years. This can help you maintain maximum bone density as you get older to prevent osteoporosis.

Resistance training exercises force you to contract muscles, then relax after stretching them out. This stresses the bones very gently, which strengthens them as well.

The best thing to do is include standing exercises as part of your training to channel that gentle stress towards your legs, hips, and spine. Some of the best standing exercises are lunges and squats with dumbbells in each hand.

Start Your Workout Today

Strength training leads to a longer and healthier life. You do not need to spend a lot of time at the gym. It is best to mix strength exercises with cardio for maximum physical and emotional benefits.

High-intensity training can also boost healthy blood and oxygen flow to transport nutrients around the body more effectively. Contact us today, and we can help you start building those muscles in no time.