The benefits of strength training apply to individuals of all fitness levels, whether you're a professional athlete, a working adult, or an older adult looking to improve daily function and quality of life. Anyone can benefit from full-body strength training 2-3 days a week at moderate to high intensity for about 30 to 60 minutes. Here are several reasons why you should consider incorporating strength training into your weekly routine.
Preventing Injury
Strength training can limit or get rid of muscular imbalances between muscles in the front and back of your body, as well as between the left and right sides. According to Steve Yoon, the Chief of Sports Medicine at Cedars Sinai, these imbalances can cause injury because when one muscle is weak, the other muscles around it must compensate for that weakness, which can put increased strain or load on them and increase your risk of injuring them. However, when you strength train, you are strengthening these weak muscles as well as the surrounding muscles which decreases the likelihood of injury. In addition, strengthening muscles around joints to keep them functioning properly and prevent injuries like sprains, strains, dislocations, and tears in your joints.
Boosting Metabolism
Having a higher metabolism can make it easier to maintain or lose weight, as your body burns more calories both at rest and during physical activity. Strength training, particularly weightlifting, helps build muscle. Increasing muscle mass boosts your metabolism because muscles require more energy to function and enable movement. As a result, having larger muscles forces your body to produce more energy, which in turn increases your metabolism. This makes it easier to achieve your goals without having to work as hard.
Improving Quality of Life
The effects of strength training can improve your mental health in addition to your physical health. The reason for this is when you exercise it releases chemicals in your brain called endorphins. These are referred to as the “feel good” chemicals because they are known to reduce pain, boost your mood, and can help decrease stress and anxiety. In addition, as stated by campuslivingvillages.com, strength training has been shown to release more endorphins than doing cardio. Working out also keeps your body feeling, working, and looking its best, which can improve your day-to-day mood.
Maintaining Long-Term Health
Doing any weight bearing activities such as running or strength training improves your bone density and slows the decline of bone density over time, putting you at lower risks of fractures and osteoporosis into older age. Strength training specifically may also slow decline of muscle wasting as you get older, contributing to an improved quality of life so you can play with grandkids, be able to get in and out of bed easily and do all other activities of daily living easier and for longer.
Strength training provides numerous benefits, including injury prevention, boosted metabolism, and improved mental health, making it essential for individuals of all ages and fitness levels, which is why you should consider adding to your weekly fitness plan.
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