Strength Training
Dumbbells, barbells, medicine balls, resistance bands, or bodyweight exercises are all forms of strength or resistance training. Why is strength training important and how does it improve your life, health and overall wellbeing?
Strength training builds muscle. As mentioned in last weeks post, muscle is harder for the body to maintain, and therefore requires more energy. For every pound of muscle we have, our bodies will burn an additional 6 to 10 calories a day. If you build 10 pounds of muscle the calorie burn will be roughly 60 -100 additional calories a day. That may not sound like much but it equates to 36,500 calories a year.
Strength training will improve your LIFE. Being strong makes everything else easier: carrying groceries, playing with your children/grandchildren/pets, playing recreational sports, walking up the stairs, cleaning, gardening, moving furniture..
Strength training improves proprioception, or our body's ability to move freely without consciously thinking about our environment. Walking without having to look at our feet is an example of proprioception. Close your eyes and touch your nose. Did you find your nose? That is another example of proprioception.
Strength training also improves our balance and stability, which will help prevent falls. This is especially important as we get older. Studies show that strength training can reduce the risk of falls by almost 40%.
Your mood will improve. Have you ever finished a workout and thought I really wish I didn't do that? I doubt it. When we exercise our body releases endorphins, which make us feel good. It is also a great way to manage stress. Having a really bad day? Try some medicine ball slams!
It is good for your heart - the muscle that keeps us alive. Strength training increases blood flow to our muscles and can reduce the risk of heart disease, lower blood pressure and help to lower cholesterol levels.
It improves bone density. Consistent weight bearing exercise will improve the health of your bones. Just like our muscles repair and rebuild after a workout, our bones do the same thing. Again, this is especially important as we age.
Speaking of density, muscle is more dense than fat. As you see in the image, 5 lbs of muscle takes up less space than 5 lbs of fat. When you build muscle you will look smaller, at the same scale weight.
It will improve your posture. Consistent strength training will improve your range of motion and mobility. This will help train your body to stand tall with your shoulders back and chin up.
It will also improve your confidence. When you do hard things and feel strong, you will realize you CAN do hard things - you can do whatever you decide to do.
You will look and feel fit and strong. Do you want to look "toned"? You will not achieve that look with only cardiovascular exercise (running, walking, elliptical etc.), you need to build muscle. And remember healthy and strong looks different on everyone!
You will sleep better. Remember that metabolism hack we talked about last week? Strength training will help you get a good nights rest, and can also prevent sleep apnea.
But won't strength training make me bulky?
NO. Strength training will NOT make you bulky.
Your nutrition is the most important factor in changing your body composition.
These are only a few reasons to add strength training to your life. Tell me YOUR reason for strength training in the comments!
If you need guidance on a strength training program click here.