Posted on 16. Mar, 2010 by Becky in UVU Online Curriculum
Benefits of Strength Training
Dieters often shy away from strength training, such as lifting weights, out of a fear that it will make them bulk up. Only a decade ago exercise prescription typically consisted of cardiovascular conditioning and flexibility training. But during the past few years more and more studies have shown that sensible strength training produces many health and fitness benefit. Strength training is needed to build and sculpt the most muscular, symmetrical and injury-free physique possible.
Strength training is exercise that uses resistance to strengthen and condition the musculoskeletal system, improving muscle tone and endurance. Strength training is valuable to add to your workout routine. People of all ages and fitness levels can benefit from resistance training. Here are some compelling reasons for you to start a strength training workout right now:
Control your weight: When you gain muscle through strength training, you can actually condition your body to burn fat more efficiently. This is because muscle tissues require more energy to sustain than fat, so muscle burns more calories. Also, after strength training, your body continues to burn calories as it recovers from your workout. Strength training can increase your metabolic rate by up to 15 percent, which can be enormously helpful for weight loss and long-term weight control. Regular strength training is just as important as cardio exercise for losing fat and getting fit.
Prevent heart disease: When you strength train, you improve the condition and resilience of your heart muscle, protecting it from stress by keeping it strong. A study found that aerobic capacity of the cardiac patients increased when they did strength training three times a week as part of their rehabilitation program. American Heart Association (AHA) recommend strength training as a way to reduce risk of heart disease. However, due to lack of current research, strength training is not recommended for moderate to high-risk heart patients.
Increase bone strength: After the age of around thirty, your bone mass starts to decrease at a rate of one percent per year (higher for post-menopausal women). Adding strength training to your workouts is the best way to increase your bone mass density. This can help reduce or even manage osteoporosis and arthritis. Research has found that regular weight lifting can increase bone mineral density by 13 percent in just six months. Also, a study conducted at Tufts University showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.
Fewer injuries: Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group. With more muscled body, stronger bones, tendons and ligaments, your body has a considerably reduced chance of sustaining injury.
Greater flexibility: Poor balance and flexibility contribute to falls and broken bones as people age. By performing exercises that move your joints through their full range of motion, you can significantly improve their strength and flexibility, keeping you steady on your feet. According to a study, strength training can reduce risk of falling by as much as 40 percent in older people.
Improved posture: Due to extra musculature, greater bone, tendon and ligament strength and the introduction of proper stretching, your posture will be much improved. The stronger your muscles are the straighter you will stand and sit.
Improve blood sugar control: Number of people with type 2 diabetes is climbing steadily. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping people manage their diabetes. According to a recent study, 16 weeks of strength training produced dramatic improvements in glucose control comparable to taking diabetes medication.
Anti-depressant: Strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. However, it is not known if this is because strength training produces a helpful biochemical change in the brain or if people feel better when they are stronger. It is most likely a combination of the two.
On a more basic level, it is important to understand that proper strength training may help you to look better, feel better, and function better. The trick is to get going and be consistent.
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brenda sanjuan
17. Sep, 2010
I have noticed that I get tired very often. If I do regular exercise and strength training I will have more energy throughout the day. This is necessary for me because I work a full time job, and the job is very stressful. Strength training can help me lower my stress level.
KyLynn
25. Oct, 2010
I most definitely notice the weeks that I do not exercise and strength train. When I do focus on gaining more strength I seem to have much more energy throughout the week. Strength training is important to me to stay fit, to improve my muscle endurance, and to lower my overall stress level.
Alicia Washburn
22. Nov, 2010
Every time when I do strength training, I feel a big satisfaction with myself. This kind of exercise puts me in good mood.
Thank you so much for include the bar in the class, it was very fun. The next day my legs were tired and sore, and it make me happy to saw my legs stiff. It was a really good class.
Carlie Jo Owen
02. Dec, 2010
I do not do strength training cause i had the fear of if i work out i will gain muscle which will make me gain more weight, but what i didn’t know was that muscle tissues require more energy to sustain than fat so you actually burn more calories. So now i know i can do strength training and not have to worry so much about gaining weight. I also like others who have commented feel a difference in the days i do exercise compared to the days i don’t; i have more energy and don’t get as tired and can get more done in a day!
Becky
02. Dec, 2010
I used to be on the cardio wagon…I just wanted to do cardio all the time–no time for strength training. I thought it was a waste of my time because it “didn’t burn enough calories.” Now that I am a little bit older I am a BIG time believer in strength training! It will totally change your body, rev your metabolism, and help keep you at a stable, consistent, and healthy weight for life. Please remember to include some resistance training into your lifestyle! You will be grateful forever that you did!
Becca Bjorkman
08. Dec, 2010
I was not aware that your body continues to burn calories after you finish weightlifting! That’s awesome! And the possibility of increasing your metabolism by 15%? That would make a huge difference in anyone’s life! I also like that it mentioned that strength training also improves your strength and flexibility by moving the joints through a full range of motion. And I do believe in using positive physical remedies than medication for illnesses. The study about depressed people engaging in strength training was intriguing and I think more people should try this stuff!
Jerri
28. Mar, 2011
Wow! I had no idea that strength training had so many benefits. I knew about the increase in bone density and of course a better physique (sp) but all the other benefits make it the best thing to balance out the weekly workout. I better start figuring that into my schedule too.
Kelley Harper
05. Apr, 2011
I didn’t know muscle burns more calories and that strength training gives you better balance. That’s pretty cool. Guess I should do more lifting weights cause I’m always tripping or falling down.
Ariel Nelson
18. Apr, 2011
The benefits of strength training are absolutely incredible! I really started to get into weight lifting as a sophomore in high school, and have loved to do it ever since. I think a lot of girls and women are afraid to do strength training because they think it might make them look more “masculine.” But, I am here to tell everyone that it really doesn’t! Strength training really does help burn fat, and your muscles will become toned
Who wouldn’t want that?! Setting weekly or monthly goals really helps me stay motivated.
Danielle Pringle
20. Apr, 2011
I am absolutely terrible at weight training, I tend to shy away from it because of my little experience doing it. Originally I was afraid of injuring myself from using the weights incorrectly or looking stupid, but the benefits of using weight training in my daily exercise regime outweighs any negative. With being high risk for diabetes because of my family genetics I need to incorporate everything I can in order to ensure my health in the future.
Tabs Leiataua
20. Apr, 2011
Wow I didn’t know that strength training did all that. My favorite is that it helps improve the blood sugar control. Especially in my family, diabetes is huge. Of course they just walk and not eat sugar but that’s it for the exercise. Maybe if they try this strength training it’ll help
Ali Wilkinson
21. Jun, 2011
I agree about the importance of strength training. I think it is very important for people to not only do cardio workouts but also as your article says work on building muscle through resistance training. Many people these days focus on just cardio exercises and forget the importance of building muscle. I can see a big difference in my mood after doing weight training.
Maira Bardales
16. Jul, 2011
I didn’t know that strength training was so important and did so many things. I will start toning up now! I have been motivated
Adriana Bardales
16. Jul, 2011
I never knew all the things that strength training did. I was so surprised. Now I know that I need to incorporate that into my daily life.
Jerri Kolb
06. Dec, 2011
This semester I took a weight training class, this is the first time I have attempted this. I figured it would be just a bunch of guys and I would feel out of place. That was not the case, and the guys are great. I have noticed better balance in my strength and I really liked the fact that after working out I felt a sense of “lightness” like my own body weight didn’t feel as heavy. I hope that I can continue this on my own.