Six Simple Benefits of Strength Training

When we think about strength training, we often conjure up images of lifting weights to add bulk to our bodies or actively training to lose weight. However, the benefits of regular strength training go beyond just the physical ones.  The list below contains both physiological and mental health benefits.   

Better Heart Health

A study from Iowa State University shows us that lifting weights is good for your heart. The research suggests that lifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 percent. That's a significant benefit for a small effort!

Strengthening your Bones

Several studies show that strength training can help to slow bone loss. Some even show that it can build bone density. This is a significant benefit in offsetting the natural declines in bone mass that occur with age. Strength training puts stress on bones, which can trigger activity of bone-forming cells.

Managing Disease

The Mayo Clinic suggests that strength training helps to support the management and improvement of chronic conditions such as heart disease, diabetes, cancer, and even dementia. Studies continue to show that proper healthcare, exercise, and diet decrease the risk factors that impact your longevity.

Reduce Injury

Building muscle and bone density is a great way to prevent injuries. A consistent strength training routine can prevent common occurrences like falling, muscle strains, or overuse damages. Sometimes we get hurt, and there's nothing we can do about it. In these cases, strength training is a great way to ensure a faster recovery with fewer long term impacts.

Improving your Mood

A study of 33 randomized clinical trials involving more than 1,800 people published in the JAMA Psychology Journal concluded that people with mild to moderate depression performing resistance training demonstrated "significant" reductions in their symptoms, compared with people who did not. These findings also suggest that even those with severe depressive symptoms can draw direct benefits from strength training.

Improving Sleep

According to Jason Bennie, Ph.D., "Our study was the first to describe the associations between muscle-strengthening exercise and sleep quality, especially among a large population sample." If you've ever had the fortune of a great workout, you know how restful the evening's sleep can be. Strength training is an excellent way to keep yourself healthy and well-rested.

Depending on your age and existing health conditions, how you exercise and strength train will vary. Often a big concern for those who are not very active in overcoming the hurdle of beginning. Fortunately, we know that there is never a wrong time for you to start! A University of Washington study promoted by the CDC discovered that exercise and strength training routines for people 65 and older led to significantly fewer hospitalizations (7.9% fewer ) and lower health care costs (by $1,057) than non-participants, according to one analysis of Medicare enrollees.

Strength training does not have to mean heavy weight lifting, it can simply be body weight exercises.  If you are new to exercise and unsure where to start, give me a call at ElevatePTR!  Similarly, if you started exercising and are having some aches or pains, don’t just ignore them, especially if they persist >3 days (refer to previous blog post), send me a message!