The 3 Key Benefits of Strength Training
In the quest for a healthier and more fulfilling lifestyle, many of our clients are turning to strength training as a cornerstone of their fitness routines. At 3 Pillars Fitness, one of the cornerstones of all our training programs is training for strength. Beyond the pursuit of bulging muscles and a great physique, strength training offers a myriad of health benefits that extend far beyond aesthetics. Let's delve into three main advantages that highlight why incorporating strength training into your workout regimen is a game-changer.
Muscle Mass and Metabolism Boost
One of the most prominent benefits of strength training is its ability to increase muscle mass. As we age, especially after the age of 40, we naturally lose muscle mass, a process known as sarcopenia. This decline in muscle tissue not only affects our physical appearance but also has significant implications for our overall health, quality of life and our ability to fight off disease. After all, a strong body is a resilient body.
Studies consistently show that strength training, when combined with proper nutrition (another of the 3 Pillars of Fitness), helps combat muscle loss, promoting the growth and maintenance of lean muscle tissue. More muscle means an increase in our basal metabolic rate (BMR), which is a measurement of the number of calories our bodies burn at rest. This elevated metabolism aids in weight management, making it easier to maintain a healthy body weight and reduce the risk of obesity-related conditions. Bottom line, the stronger we are, and the more muscle mass we have, the more we can eat without getting fat. (1)
Bone Health and Osteoporosis Prevention
As we age, bone density naturally decreases, leading to conditions like osteoporosis that make bones more susceptible to fractures. Strength training plays a pivotal role in maintaining and improving bone density by subjecting bones to stress, which stimulates the production of new bone tissue.
Weight-bearing and resistance exercises, such as lifting weights, have been shown to enhance bone mineral density, reducing the risk of fractures and osteoporosis-related complications. By incorporating strength training into your routine, you're not only building stronger muscles but also fortifying your skeletal structure, promoting long-term bone health. So, stronger bones and stronger muscles? Sounds like a win-win to me. (2)
Mental Well-being and Cognitive Function
The 3rd main benefit of strength training extend beyond the physical realm, positively impacting mental well-being and cognitive function. Regular resistance training has been associated with improved mood, reduced symptoms of anxiety and depression, and enhanced overall psychological well-being. It is a stress buster.
Moreover, emerging research suggests that strength training may have neuroprotective effects, potentially slowing down age-related cognitive decline and reducing the risk of neurodegenerative diseases like Alzheimer's. The combination of physical exertion, increased blood flow to the brain, and the release of neurotransmitters during strength training contribute to a healthier, sharper mind. Sounds like we are at win-win-win. (3)
The ONLY Possible Conclusion
Strength training is a holistic approach to health and fitness, offering benefits that go beyond mere aesthetics. From boosting metabolism and preserving bone health to enhancing mental well-being and cognitive function, the advantages of incorporating strength training into your routine are vast and impactful. It just might be the veritable fountain of youth. So, whether you're a seasoned gym enthusiast or a fitness novice, unlocking the power of strength training can pave the way for a healthier, happier and fitter you.
If you have no idea how to get started with strength training, just contact us for a free trial session, and one of our expert personal trainers will guide you down the path to a fitter, healthier and happier you. Press the button below to get started.
References:
Westcott, W. L. (2012). Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8
Kemmler, W., von Stengel, S., & Kohl, M. (2016). Exercise Frequency and Bone Mineral Density Development in Exercise Intervention Programs: Randomized Controlled Trial. Archives of Osteoporosis, 11(1), 1–12. https://doi.org/10.1007/s11657-016-0270-2
Coelho, F. G. de M., Gobbi, S., Andreatto, C. A. A., Corazza, D. I., Pedroso, R. V., & Santos-Galduróz, R. F. (2013). Physical Exercise Modulates Peripheral Levels of Brain-Derived Neurotrophic Factor (BDNF): A Systematic Review of Experimental Studies in the Elderly. Archives of Gerontology and Geriatrics, 56(1), 10–15. https://doi.org/10.1016/j.archger.2012.06.003