Benefits of Strength Training
It’s seems like everyone is too busy to get in a good workout these days, so many people skip the weights and opt for cardio only.
With all the errands you have to run, the meetings you have to sit in, and the bills you have to pay, finding time to exercise is a seemingly impossible task so most people can’t do it all. You have just enough time to squeeze in 15 minutes on the elliptical or a quick jog around the block before you have get on with the rest of your life.
However, just because you have a hectic schedule doesn’t mean you should neglect strength training entirely. Building muscle is just as important as burning fat, but perhaps you need a little extra motivation to find time to lift those dumbbells?
Experts agree strength training has serious benefits – and it’s much more than just bulking up. We’ve listed 10 great benefits of strength training.
1. Boosts Your Metabolism:
Cardio is a great way to burn calories quickly, but if you want to burn even more calories in the long run, strength training is crucial to serious fat burning. One of the benefits of strength training is you can boost your metabolism by 15%.
2. Improves Bone Density: If you’re looking to build a better body, then you’ll want to start with your foundation (bones). According to a study conducted at Tufts University, Strength training can significantly improve both muscle mass and bone density by as much as 1-3%.
3. Maintains & Builds Muscle Mass: When you lose weight, the body burns fuel wherever it can get it, which can include breaking down muscle proteins in order to provide you with the energy you need throughout the day. Fortunately, strength training helps you maintain and build lean muscle.
4. Slows Aging: A healthy body radiates youth. By increasing muscle mass, you can slow signs of aging for a more youthful physique. Studies have shown that regular strength training exercises can also combat weakness and frailty, lowering the risk of injury and increasing overall vitality.
5. Battles Depression: Feeling self-conscious and blue? One of the benefits of strength training is that the body releases hormones called endorphins which can battle depression and relieve its symptoms. Weight training is also a great way to combat stress that can bring you down.
6. Increases Your Weight Loss: Muscles are made of active tissues, which require a great deal of energy to maintain (especially when you’re working hard to improve them). The more muscle you have, the more calories you’ll burn by simply sitting there. Studies indicate you can burn 30 to 50 more calories each day for every pound of muscle you add. If you really want to see benefits from the time you do have to workout, don’t skip the strength training.
7. Enhances Sleep Quality: In a study conducted by Nalin Singh, M.D., ten people who participated in a strength training study reported difficulties sleep at the beginning of the study. After 12 weeks, 6 out of 10 stated that they could fall asleep faster and sleep more deeply.
8. Lowers Risk of Heart Disease: Not only does strength training improve blood flow and lower your cholesterol, but a recent study published in Archives of Physical Medicine and Rehabilitation, subjects with type 2 diabetes were better able to control their glucose and lipid levels by the end of the 4 month program – significantly reducing the risk of heart disease and coronary failure.
9. Deepens Your Sense of Balance: Although you might not think so when you first look at them, but bodybuilders are surprisingly graceful. If you watch a competition for a few minutes, you can see how gracefully they move.
By increasing lean muscle mass, your body has a better sense of balance and a reduced risk injury caused by falling. Strength training is a great way to keep you muscles and bones strong so you can keep upright.
10. Enriches Your Life: Have you noticed that the more you work out the better you feel? You can do seemingly ordinary activities with ease, such as pushing a heavy lawn mower or carrying groceries without huffing and puffing for five minutes afterwards.
With more muscle tone and definition, your body will naturally have better posture, helping you to stand a little taller and look a little more confident.
As you can see, the health benefits of strength training have all your bases covered. You’ll look better and you’ll feel better by including a few more strength training exercises in your workout regimen. Although it may seem like a little extra effort on your part to find time in your busy schedule, the rewards are definitely worth it.