If you wish to do anything to boost your health, then it is quite obvious that strength training has to be at the top of your wish list. If you are a layman, then for your information, strength training is any kind of exercise involving your body weight or equipment to develop muscle mass, strength, and endurance. There are various categories of strength training, like lifting weights, bodyweight exercises, or circuit training.
Irrespective of the type of strength training you indulge in; the primary objective will be to put your muscles under tension to let neuromuscular adaptations trigger muscle growth. Only regular practice will ensure that your muscles gain strength.
- Efficient Burning of Calories
Strength training helps to improve your metabolism in two ways. Initially, building muscle enhances your metabolic rate. Metabolically, muscles are more efficient compared to fat mass, letting you burn more calories at rest. Secondly, your metabolic rate grows up to 72 hours after strength-training exercise. So, you’re still burning extra calories hours and even days post-workout.
- Strengthens You Physically
The main aim of strength training is to help you get stronger. Gaining strength lets you perform daily chores more conveniently. Moreover, it helps you boost athletic performance in sports necessitating speed, power, and strength. It may also support endurance athletes by protecting lean muscle mass
- Can Help You Look Leaner Than Before
While you build more muscle and lose fat, you will look leaner. This is due to the muscle being denser compared to fat, meaning it consumes less space on your body pound for pound. Accordingly, you may lose inches off of your waist even if you don’t witness any change in the number on the scale. Furthermore, losing body fat and developing stronger and larger muscles displays more muscle definition for a stronger and leaner impression.
- Minimizes Abdominal Fat
Fat accumulated around the abdomen, particularly visceral fat, is linked to an increased risk of chronic diseases, including nonalcoholic fatty liver disease, heart disease, type 2 diabetes, and a few cancer types. Strength-training exercises can reduce abdominal and total body fat.
- Reduces Your Risk of Injury
Incorporating strength training in your exercise routine can minimize your risk of injury.
Strength training facilitates improving the range of motion, strength, and mobility of your muscles, ligaments, and tendons to strengthen major joints such as your hips, knees, and ankles and provide extra protection against injury.
Additionally, strength training can rectify muscular imbalances. Having a stronger core, hamstrings, and glutes offloads your lower back during lifting, reducing your risk of lower-back injuries.
Also, adult and teenage athletes involved in strength training have a lesser possibility of injury.
A review comprising 7,738 athletes found that strength-training programs decreased injury risk by 33%. It minimizes the risk of injury in a dose-dependent manner. So, for every 10% increase in strength-training volume, there was a 4% decreased risk of injury.
- Minimizes Your Risk of Falling
Strength training reduces your risk of falls, as you can support your body in a better way.
A review comprising 23,407 adults above 60 showed a 34% decline in falls among those who took part in a well-rounded exercise program comprising balance exercises and resistance and functional training.
Luckily, different forms of strength training can be effective, like weight training, tai chi, resistance band, and bodyweight exercises
- Helps to Control Your Blood Sugar Levels
Strength training may reduce your risk of developing diabetes and can help those with the condition manage it better.
Skeletal muscle increases insulin sensitivity to decrease blood sugar levels by eliminating glucose from the blood and sending it to muscle cells. As a consequence, more muscle mass can help to boost blood sugar regulation.
Additionally, strength training may minimize your risk of developing diabetes. A study comprising 35,754 women for an average of 10 years revealed a 30% reduced risk of developing type 2 diabetes among those involved in strength training compared with those who didn’t
- Boosts Cardiac Health
Several studies have demonstrated that regular strength-training exercises can reduce blood pressure, lower total and LDL (bad) cholesterol, and enhance blood circulation by strengthening the heart and blood vessels.
Moreover, strength training helps you maintain a healthy body weight and regulate your blood sugar levels. High blood sugar levels are considered to be a critical risk factor for heart disease
- Enhances Your Self-esteem
Strength training can boost your self-confidence. You can overcome challenges to work toward a goal and value your body’s strength. It can particularly enrich your self-efficacy, the belief that you can succeed at or perform a task. This can drastically boost your confidence.
Rather, research of 7 studies on youths aged 10–16 years found a relevant association between strength training and high self-esteem, physical strength, and physical self-worth.
Moreover, a systematic review studying 754 adults observed a crucial link between strength training and positive body image, including appearance, body satisfaction, and social physique anxiety.
- Promotes Higher Mobility and Flexibility
Contrary to the common perception, strength training can increase your flexibility. Strength training enhances joint range of motion (ROM), letting greater mobility and flexibility. Moreover, people with weaker muscles are more prone to have lower ROM and flexibility.
Rather, a recent review differentiating stretching with strength training has discovered that they were equally effective at improving ROM.
If you wish to get the best results, then you need to complete the full ROM of an exercise. To be more precise, utilize the possibility of your full movement around a joint. You can always lower yourself into a squat as far as you can go without compromising your form.
So, after reading about all the above-mentioned benefits of strength training, aren’t you feeling motivated to at least try it? It is not difficult at all to include strength training in your daily routine and gain the physical and mental fitness to be envied by others.