Now I'm biased, but I think everyone should strength train. It comes with an endless list of benefits and quite frankly, who doesn't want to feel strong? Yep that's what I thought.
But, if my opinion doesn't convince you, here are 5 ways strength training improves your health...
It improves bone density
Of course strength training improves your muscle mass, but did you know it can also improve bone density?
Osteoporosis is a degenerative disease whereby bone mineral density and bone mass decrease, this can lead to an increased chance of fracture and breaks. It's something that we should all be concerned about as over 8 million women and 2 million men in the US suffer with it. After the age of 40, we lose approximately 1% of our bone mass each year, but it doesn't all need to be downhill.
Luckily there are things that you can do to slow down the process and potentially improve bone density. Resistance training using free weights, machines or resistance bands puts stress your bones which gives the bone-forming cells a kick up the bum to get working. As a result this can slow bone loss.
One of the main problems in old age is hip fractures which can leave many people unable to care for themselves. This is why it is essential for people to use preventative measures such as resistance training to combat bone loss.
You get strong AF
Who wouldn't want to be as strong as possible? Because I know I would.
Building muscle mass isn't just for bodybuilders and powerlifters, being strong can benefit us all in a multitude of ways. From new mums who need to carry their little ones to people who work in manual labour and have to pick up items on a regular basis. We should all practise some form of strength training so we are able to perform everyday tasks with ease.
Not only does it help you perform well on a day-to-day basis, but it also build your confidence. Knowing that your body is strong is a powerful thing and can empower you. On an aesthetic note, including strength training and building muscle mass will help to achieve a 'toned' look that can improve your physical confidence.
Contributes to mental wellbeing
Nothing is more important than your mental and physical wellbeing, and strength training can improve both. A systematic review of 33 studies including over 1800 participants highlighted that people with mild to moderate depression that included strength training into their routine at least twice a week saw a significant reduction in their symptoms.
Strength training can help us all when we're feeling low. If you already do some form of strength training, you'll know that you always feel 1000% better after a session, regardless of how you felt when you started. On a chemical level, exercises releases endorphins that make you feel good, but strength training is also a form of self-care. Knowing that you're doing something to challenge and better yourself is a surefire way to improve your mood.
Helps control body fat
I put this towards the end of the list because I don't want people to think the only reason to exercise is to lose weight, because it isn't. However, strength training is a great aid to fat loss. When you strength train, this will speed up your metabolism and continue to keep it moving a little quicker for some time afterwards. With a quicker metabolism, you are able to burn calories quicker.
Likewise, when you strength train whilst in a calorie deficit you can achieve body recomposition. This is the process of losing fat whilst building muscle simultaneously.
Better range of movement
The first point of call to improve range of movement is usually stretching, but did you know that one of the best things you can do is add some resistance training?
Performing a movement in a full range of motion with the addition of resistance will not only make you strong, but it will improve your mobility. But the important thing here is going to full range. If your muscles are constantly in a shortened state you won't be getting the most out of them. This is why it's important to try and lengthen the muscles and get a bit deeper in that squat.
Working to a full range of movement will make your lifts better in the gym, but it will also help you in day-to-day life. This can be in the form of standing up from the floor, squatting down to pick something up, or generally just moving without pain.
Convinced? If you're not, there's probably not much more I can do. But chances are you've started to see that strength training does more than help you look good.
If you want to know more about how strength training can benefit you, get in touch.
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