Strength Training and its importance in our day to day life - backed by science
this post shares why it is important to include strength training in your daily workout routine.
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When it comes to boosting your overall health, there's one activity that stands tall above the rest: strength training. This form of exercise engages various muscle groups to accomplish specific tasks, whether it's lifting weights or mastering the perfect squat.
Starting a strength training journey can be daunting, especially with the overload of information on the internet. If you are a less experienced reader ready to dive in, the confusion can be overwhelming because the internet is flooded with conflicting advice, complex routines, and a myriad of workout plans, leaving beginners lost in a sea of information.
I try my best to gather the most relevant information backed by science in the simplest way possible to avoid adding more confusion for some of my readers.
let's get started!
As we delve into the realm of strength training, it's essential to understand that it's not just a passing fitness trend. The mounting body of evidence supporting its myriad benefits has elevated strength training to a cornerstone in most exercise routines.
If you've ever pondered the impact of strength training on your life, you're in for a revelation.
click on the link below to book a trial session for a practical experience.
firstly, what is strength training? if you ask;
Strength training is a type of exercise that makes your muscles stronger by working against resistance. This resistance can come from various sources, such as weights, resistance bands, or even your own body weight.
In simple words, it's like giving your muscles a workout to help them grow and become more powerful. When you do strength training, you're essentially challenging your muscles to do more than they're used to, and over time, they get stronger.
What's included in strength training?
Lifting Weights:
This is a classic example. You use dumbbells, barbells, or weight machines to lift and lower weights, targeting specific muscle groups.
Bodyweight Exercises:
No fancy equipment needed. Exercises like push-ups, squats, and lunges use your own body weight to provide resistance.
Resistance Bands:
These stretchy bands add resistance to your movements, making exercises like bicep curls or leg lifts more challenging.
Functional Movements:
Activities that mimic everyday motions, such as lifting groceries or carrying a backpack, can also be considered strength training when done with resistance.
Yoga and Pilates:
While these are often seen as flexibility exercises, they also incorporate strength training elements, especially when holding poses or using specific equipment.
Examples:
Push-Ups: A bodyweight exercise that works your chest, arms, and shoulders.
Squats: A classic lower body exercise that targets your thighs, hips, and buttocks.
Bicep Curls: Lifting weights to target and strengthen the muscles in your arms.
Resistance Band Rows: Using a resistance band to simulate a rowing motion, working your back muscles.
Yoga Warrior Poses: Holding these poses not only improves flexibility but also engages and strengthens various muscle groups.
if you are interested to try for your self, click on the link below to book a free trial session
Why Strength Training Matters:
Builds Lean Muscle Mass:
One of the primary benefits of strength training is its ability to stimulate muscle growth. Lifting weights creates micro-tears in muscle fibres, which, during the recovery phase, leads to the development of lean muscle mass.
Reference: Westcott, W.L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.
Boosts Metabolism:
Unlike cardio exercises that burn calories primarily during the activity, strength training has a lasting impact. The increased muscle mass resulting from strength training elevates your resting metabolic rate, helping you burn more calories even at rest.
Reference: Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. Journal of Obesity, 2011.
Enhances Bone Density:
Weight-bearing activities, such as strength training, promote bone health by stimulating the production of bone-forming cells. This is crucial for preventing osteoporosis and maintaining strong, resilient bones.
Reference: Kohrt, W. M., & Bloomfield, S. A. (2012). Little evidence supports the necessity of physical activity to improve bone health. Exercise and Sport Sciences Reviews, 40(4), 195-200.
Improves Joint Health:
Contrary to the misconception that strength training is hard on the joints, it actually strengthens the muscles around them, providing better support. This can alleviate joint pain and reduce the risk of injuries.
Reference: Vincent, K. R., & Braith, R. W. (2002). Resistance exercise and bone turnover in elderly men and women. Medicine and Science in Sports and Exercise, 34(1), 17-23.
Enhances Functional Fitness:
Strength training focuses on compound movements that mimic everyday activities. This not only improves your overall strength but also enhances your ability to perform daily tasks with ease.
Reference: Orr, R., de Vos, N. J., Singh, N. A., & Ross, D. A. (2006). Stavrinos, T. M., & Cox, K. L. (2018). Exercise physiologist-designed functional high-intensity training improves cardio-metabolic markers in overweight individuals. Frontiers in Public Health, 6, 363.
If you are starting off and want to get a tailored workout routine that suites you and your busy lifestyle, then I suggest booking a free consultation and a free trial to experience one of the best personal training sessions you can get.
all you have to do is answering a few questions and your good to go.
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Conclusion:
As we celebrate our blog's one-year anniversary, let's celebrate the strength within us by embracing strength training.
From building muscle to boosting metabolism and promoting overall health, the benefits are too compelling to ignore.
Don't just read about it - grab those weights and start your transformative journey today!
Remember, always consult with a fitness professional or healthcare provider before starting any new exercise program.
Here's to a stronger, healthier you! 💪🏋️♂️
