Strength training, also known as resistance training, is physical activity designed to improve muscular strength and fitness by exercising a specific muscle group against resistance, including weight machines and your own body weight.
The important thing for everyone to know is that strength training is not just about body builders lifting weights in a gym. Regular resistance training is good for people of all ages and fitness levels to help prevent the natural loss of lean muscle mass that comes with aging. It can also benefit people with chronic health conditions, like obesity, arthritis, or a heart condition. Here are five benefits of weight training.
Improves Strength
This is more of the obvious, but strength training improves our strength. As we age, muscle starts to deteriorate. A consistent muscle building routine will counteract that.
Protects Bone Health
Around the age of 30 we start losing as much as 3 to 5 percent of lean muscle mass per decade. Including 30 minutes twice a week of high intensity resistance can improve functional performance, as well as bone density, especially in postmenopausal women with low bone mass.
Increases Metabolism
Any type of exercise will boost our metabolism temporarily. However with strength training, our metabolism goes into overdrive after our workout is complete. This happens to repair the muscle fibers that were damaged during the workout. As we build more muscle mass, our bodies need more calories in order to maintain that muscle which allows us to eat more calories without storing them as fat.
Improves Body Mechanics
Strength training over time improves your balance, coordination, and posture. A strong core is the key to having a highly functional body. Balance is dependent on the strength of the muscles that keep you on your feet.
Boosts Energy Levels and Mood
All exercise boosts mood because it increases endorphins. However, research shows strength training, in particular has a positive effect on neurochemical and neuromuscular responses. In other words, it improves our brain function, so we don't just look better, we think better too!