Strength training should be at the top of your list if there is one thing you could do to improve your health. It entails employing one or more muscle groups to carry out a certain action, such as lifting a weight or squatting, as stated by Katey Davidson of Healthline. Strength training has also evolved into an essential component of the majority of fitness programs due to the expanding body of research demonstrating its numerous advantages. You might be curious about how strength training can improve your life if you've ever considered it.
What is weight lifting? Strength training is sometimes referred to as weight training, resistance training, and muscular training, according to Timothy Suchomel and colleagues. Strength training, in its broadest sense, refers to any physical activity in which you utilize your own body weight or tools (such as dumbbells and resistance bands) to increase your muscular mass, strength, and endurance. He also noted that, while strength and power training are typically reserved for professional athletes, most people focus on muscular endurance, circuit training, and muscle hypertrophy as part of their strength-training routine.
Men and women of all ages can benefit from strength training, according to the American Cancer Society, but you should get your doctor's approval before starting, especially if you haven't worked out in a while. Strength training sessions of 20 or 30 minutes, two or three times per week, can have a significant positive impact on health:
- Increased muscle mass: Muscle mass naturally decreases with age, but strength training can help reverse the trend.
- Stronger bones: Strength training increases bone density and reduces the risk of fractures.
- Joint flexibility: Strength training helps joints stay flexible and can reduce the symptoms of arthritis.
- Weight control: As you gain muscle, your body begins to burn calories more easily, making it easier to control your weight.
- Balance: Strengthening exercises can increase flexibility and balance as people age, reducing falls and injuries.
At least twice a week, the American Heart Association advises strength exercise. To find out how to perform each exercise properly, you may want to speak with a fitness expert. Usually, 8 to 12 repetitions of each exercise are sufficient to work your muscles. If your muscles are so fatigued that you can barely complete the 12th repetition, you're working hard enough. According to the American Cancer Society, start out gently and gradually increase the resistance or weight as the workouts become more manageable.
It's time to start strength training if you haven't already. Numerous health advantages of strength training include a reduced chance of heart disease and diabetes, stronger bones, enhanced brain and mental health, and higher self-esteem. Thankfully, strength training involves more than just weightlifting in the gym. Your body weight, resistance bands, free weights, or even objects from around your home can all be used to complete an excellent strength-training program. Strength training is for everyone, regardless of experience level.
ZDS DMO II Marie-Claire Gaas, RND
References:
- 14 Benefits of Strength Training
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — By Katey Davidson, MScFN, RD, CPT on August 16, 2021
https://www.healthline.com/health/fitness/benefits-of-strength-training
- The Importance of Muscular Strength: Training Considerations
Timothy J Suchomel, Sophia Nimphius, Christopher R Bellon, Michael H Stone
https://pubmed.ncbi.nlm.nih.gov/29372481/
- 5 Benefits of Strength Training
American Cancer Society, October 23, 2019
https://www.cancer.org/latest-news/five-benefits-of-strength-training.html
