Strength Training: Not Just for Bodybuilders

We all know exercise is important, but sometimes the world of fitness can feel overwhelming. Between crossfit, pilates, yoga, running, biking, and so many more, it can be easy to get lost in the sea of workout options. But there's one type of exercise that offers a myriad of benefits and should be a staple in everyone's fitness regime: strength training.

Strength training, also known as resistance training, involves using your own body weight or equipment like dumbbells, resistance bands, or weight machines to build muscle mass and strength. And while getting those gains might be a primary motivator for some, the benefits extend far beyond aesthetics.

Here's why you should consider incorporating strength training into your life:

• Increased muscle mass: This one might seem obvious, but it's worth mentioning. Strength training can slow sarcopenia, which is defined as the process of our bodies losing muscle mass, strength, and function as we age. While the effects cannot be completely stopped, they can be delayed by a consistently active lifestyle that incorporates training strategies like strength training.
• Stronger bones: Strength training puts stress on your bones, which stimulates them to become denser. This is crucial in preventing osteoporosis and fractures, especially as you get older.
• Improved metabolism: Muscle tissue burns more calories at rest than fat tissue. By building muscle, you're essentially boosting your metabolism and making it easier to maintain a healthy weight. It also improves your body’s glucose metabolism which has been shown to regulate and lower blood pressure.
• Enhanced mental health: Exercise, in general, is a great stress reliever, but strength training has been shown to be particularly effective in reducing anxiety and depression symptoms.
• Increased energy levels: Feeling sluggish? Strength training can actually boost your energy levels and improve your overall quality of life.
• Better sleep: Regular strength training can help you fall asleep faster and enjoy deeper sleep partly due to the expenditure of energy. Furthermore, like many other forms of exercise, strength training helps to synchronize your circadian rhythm, which results in improved sleep quality.
• Improved physical function: Strength training makes everyday activities easier, from carrying groceries to playing with your kids. It also reduces the risk of falls in older adults.
• Increases mobility: recent studies have shown that strength exercises performed with a full range of motion are equally as effective as static stretching at increasing mobility. However, this finding was only true when weight or resistance was added; bodyweight was not enough to increase range of motion.
• Reduction of body fat: Previous understanding of strength training attributed resulting fat loss to the increase in calories burned by increased muscle, however new studies show that a transfer of a genetic material known as miR-1 might also be responsible. This muscle growth inhibitor is removed from the muscle tissue following exercise and is then deposited to nearby fat tissue. In animal studies, miR-1 directed the breakdown of fat into fatty acids that can be used by the body as fuel. This process might be another way strength training helps to reduce body fat, but more research is needed to confirm this connection.

Convinced yet? You don't need to become a bodybuilder to reap the rewards. Starting with bodyweight exercises or light weights a few times a week can make a huge difference. Research shows that as little as 30-60 minutes a week can lower your risk of cancer, heart disease, or muscle degeneration. As you get stronger, you can gradually increase the intensity and frequency of your workouts.

Remember to listen to your body, focus on proper form, and consult with a healthcare professional or certified trainer if you have any concerns. Get ready to feel the amazing benefits of a stronger body, stronger brain, and stronger you!

Resources:
Alizadeh, Shahab, et al. “Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, Mar. 2023, pmc.ncbi.nlm.nih.gov/articles/PMC9935664/.

Davidson, Katey. “14 Benefits of Strength Training, Backed by Science.” Healthline, Healthline Media, 19 Aug. 2024, www.healthline.com/health/fitness/benefits-of-strength-training#benefits.

How Can Strength Training Build Healthier Bodies as We Age? | National Institute on Aging, 30 June 2022, www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age.

“The New York Times, ‘Lifting Weights? Your Fat Cells Would like to Have a Word.’” UK College of Medicine, 21 July 2021, medicine.uky.edu/news/new-york-times-lifting-weights-your-fat-cells-2021-07-22t13-00-34.

Writer, ByStaff, et al. “Evidence Mounts on the Benefits of Strength Training.” Harvard T.H. Chan School of Public Health, 22 Nov. 2024, hsph.harvard.edu/news/strength-training-time-benefits/.