Science Explains the Real Benefits of Strength Training

Strength training is any physical movement in which you use equipment or your body weight to build muscle mass, endurance and strength. You see a lot of people doing strength training in gyms like Equinox Fitness but they aren’t necessarily there to join bodybuilding competitions.

Let’s take a look at its scientifically backed benefits:

Improved Fitness

Strength training is the best way to improve fitness  levels. Using high reps with lighter weight builds endurance. Using moderate-to-heavy weights leads to muscle growth. Lower reps with heavier weights let you keep crushing PRs.

If you want to work on specific fitness improvements then you can use different techniques. Circuit training lets you cycle through various exercises with little rest in between for stamina and endurance. Power training lets you combine both speed and strength to increase power output and improve your ability to perform explosive movements.

Muscle Growth

Training with dumbbells, barbells, kettlebells and bodyweight can boost muscle size and mass. Most men will lose about a third of their muscle mass in their lifetime so by incorporating weight training you can prevent this, or at the very least slow it down.

Weight Loss and Weight Management

Building muscle is an efficient way to help you burn more calories. You’ll burn calories during your training as well as after. The more you increase your lean muscle mass the more calories you burn throughout the day.

Improved Mental Health

Lifting weights can improve a person’s mental health. When you exercise, endorphins are released by your hypothalamus and pituitary gland to boost your mood. Moreover, your the progress you’re making in the gym will give you increased self confidence, as well as a sense of accomplishment and satisfaction.

Body Composition

You won’t necessarily bulk up when you do strength training, unless that is your goal. Weight training can help you build muscle while burning fat resulting in a toned body. Strength training increases the amount of calorie you burn throughout the day. So when you add lean muscle mass into the equation, you will develop a better physique overall.

Stronger Bones

Aging and poor lifestyle choices will eventually open you up for injuries. The good news is you can fight this decline with strength training. Activities that stress the bones prompt the body to build stronger bones. With strength training you will be able to target areas like the hips, wrists and spine which are prone to fractures and helping them become stronger.

Reduced Injury Risk

Improved body mechanics and increased bone density from strength training lowers your risk for injury. Conversely, if a muscle is too weak, the connecting tendon will have to deal with frequent stress and this will lead to tendinitis.

Immunity Boost

Exercise prevents the release of stress hormones which puts you at risk of illness. Chronic stress triggers your body’s fight or flight mechanism ad will reduce the number of immune cells in your body. You can prevent this by using exercise to prevent or manage stress.

Better Sleep

Strength training improves sleep quality and allows you to wake up in the morning feeling refreshed.

Cardiovascular Health

Multiple studies have shown a relationship between heart disease and strength training. In a  2019 study in Medicine and Science in Sports and Exercise (MSSE), it was found that doing an hour per week of resistance training was associated with up to 70% decreased risk of cardiovascular disease.

With all the benefits that you can get by doing strength training, there’s really no reason why you should not give it a go. Whether your goal is to build muscle, have a toned physique, be healthy or simply to feel good overall, strength training will be able to help you achieve this and more.

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