Strength training, also known as resistance training or weight training, is a form of physical activity that focuses on improving muscular strength, endurance, and power. It involves using resistance to induce muscular contractions, leading to muscle mass development, increased strength, and enhanced overall fitness. Strength training exercises typically involve free weights (such as dumbbells and barbells), weight machines, resistance bands, or even body weight as resistance. Examples of strength training exercises include squats, deadlifts, bench presses, bicep curls, lunges, and push-ups, among others. As Brunei Personal Trainers, Burnaby Personal Trainers, and global online health coaches, we always look at the whole person when assessing their mental and physical health. Strength training is the primary foundation of our work on physical health with our clients.
Incorporating strength training into your lifelong routine is a game-changer for most people. While many associate strength training with bulging muscles and athletic prowess, its benefits extend beyond aesthetics. Regular strength training lays the foundation for long-term health and well-being, influencing not only physical appearance but also enhancing various aspects of overall health. Let’s jump into the top 5 most considerable benefits of strength training.
Bone Health: One of the often overlooked benefits of strength training is its positive impact on bone health. As we age, bone density tends to decrease, leading to conditions like osteoporosis. Strength training, particularly weight-bearing exercises, has been shown to stimulate bone growth and increase bone density. This reduces the risk of fractures, contributes to better posture and overall skeletal health.
Metabolism and Weight Management: Strength training is crucial in boosting metabolism. Unlike cardiovascular exercises, which primarily burn calories during the activity, strength training continues to burn calories even after the workout, thanks to the increased muscle mass. Over the long term, this can contribute to more effective fat loss and weight management, helping to prevent obesity-related health issues.
Mental Health and Cognitive Benefits: Strength training positively impacts mental health and cognitive function. Exercise, including strength training, stimulates the release of endorphins, the body’s natural mood enhancers. Studies have shown that regular physical activity is associated with improved cognitive function and memory and a reduced risk of neurodegenerative diseases.
Functional Independence: Maintaining strength is vital for daily activities and functional independence, especially as we age. Strength training enhances muscular endurance and power, making it easier to perform everyday tasks such as lifting groceries, climbing stairs, or carrying grandchildren. This not only fosters a sense of self-sufficiency but also reduces the risk of injuries related to daily activities.
Joint Health and Flexibility: Contrary to the misconception that strength training stiffens the joints, it actually supports joint health. Strengthening the muscles surrounding the joints provides stability and support, reducing the risk of injuries and conditions such as arthritis. Additionally, regular strength training can improve flexibility and range of motion, promoting better joint function and overall mobility.
How do I start?
If you have been in the gym before and need someone to hold you accountable to get back on track with a personalized approach, below are some recommended steps:
1. Hire an in-person trauma-informed personal trainer
2. Hire an online coach for emotional and mental support
If the above options are not accessible and this is your first time working out, below are some recommended steps:
1. Start watching YouTube videos on how to start going to the gym, and then head to a local gym
2. Attend a group class if you need a bit of a push (prioritize bodyweight movements to nail the form)
3. Subscribe to a cost-effective online program
We know it’s scary to try something new. However, the best thing to do is start, even if it’s going for a 10-minute walk. Then, take baby steps to add more things, like a group class, 1:1 personal training sessions, or going to a gym by yourself.
Strength training is not just a passing fitness trend but a cornerstone for long-term health and well-being. By investing time and effort into building and maintaining strength, individuals can enjoy an extensive list of long term benefits. From improved bone health, metabolic health, enhanced functional independence and mental well-being, the advantages of strength training are both tangible and enduring. It’s never too late to start reaping the rewards of a stronger and healthier future. If you are based in Burnaby, BC, Canada and looking for a trauma-informed personal trainer, click below to get started with us!
we offer a variety of online and in-person packages. as well as subsidized and student pricing to make professional health services more accessible. get started with us today!
Sources
1. Resistance training is medicine: effects of strength training on health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/
2. The Mental Health Benefits Of Strength Training
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/