7 Benefits Of Strength Training, According To Experts
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7 Benefits Of Strength Training, According To Experts
Normal bodily upkeep is needed for optimal health. Since age increases bone loss and fracture risk, building and maintaining strong muscles is crucial. While aerobic exercise strengthens the heart and lungs, strength training builds stamina and preserves bones and joints.
Training requires muscle growth to improve muscular tone, balance, injury risk, and health. Regular weight training produces unexpected mental health benefits, such as reduced anxiety and sadness.
Learn about strength training's top benefits from fitness and medical professionals.
What Is Strength Training?
Strength training builds muscle to do daily chores, avoid injury, and improve health. In addition to flexibility, endurance, and balance, strength training includes push-ups, pull-ups, and weightlifting.
Marc Matarazzo, M.D., a board-certified orthopedic surgeon specializing in sports medicine and related injuries at The Centre for Bone and Joint Surgery of the Palm Beaches in Florida, says strength training can include machine-based training, free weights, plyometrics, and complex and functional training like HIIT and SIT.
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Benefits of Strength Training
Strength training improves mental and physical wellness. Experts list the top strength training benefits.
Increase Muscle Size and Strength
Strength training increases muscular size and strength, adds Dr. Matarazzo. It increases power—speed, and strength—and can help those training to perform better in sports and other physical activities.
With a healthy diet and rest, strength exercise can increase muscular hypertrophy, according to research.
Improve Cardiovascular Health
Since the heart is a muscle that needs regular activity, Dr. Matarazzo says strength training can improve cardiovascular function by strengthening the heart and lungs.
Strength training increases aerobic capacity, allowing a person to do more physical activity without tiring. Strength training reduces resting blood pressure, cholesterol, and cardiovascular disease risk, according to research.
Increase Bone Density
Dr. Matarazzo says strength training stimulates bone growth and strengthens existing bones to boost bone density and decrease bone loss. Strength training twice a week improves bone health, according to a study.
Prevention of fractures and osteoporosis depends on bone density or mineral content. Strength training is recommended for post-menopausal women and tobacco smokers.
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Stabilize and Protect Joints
Healthy joints are vital for an active lifestyle. As people age, knees, hips, and shoulders can be injured and develop osteoarthritis. Dr. Matarazzo says strength training improves joint stability and function, preventing injuries.
As joints strengthen, strength training helps improve posture and balance, says orthopedic surgeon and sports medicine expert Kellie Middleton, M.D. of Northside Hospital in Atlanta.
Reduce Body Fat
Dr. Middleton says strength training, aerobic exercise, and a balanced diet reduce body fat. According to a study, strength training boosts EPOC, which burns more calories throughout the day. HIIT and SIT may stimulate EPOC better, according to research.
Strength training reduces fat via increasing metabolism. People with more muscle have higher metabolisms because muscle is more metabolically active than fat. This rise may alter body composition.
Support Mental Well-being
Strength training reduces anxiety and despair, according to 2021 International Journal of Environmental Research and Public Health research[1].
Author and head trainer at Centr, a digital health, fitness, and mindset program, Luke Zocchi says strength training is tremendous self-care. He claims that strength training's mind-body connection boosts brainpower, self-confidence, and mood.
Improve Sleep Quality
Strength training may improve sleep, vital to physical and mental health, and energy and weariness.
Trainer and CEO of Train Like A Gymnast, an online platform and community for former gymnasts, dancers, and cheerleaders, Danielle Grey believes consistent strength training can help the body settle into a regular sleeping pattern and lessen stiffness and aches that disrupt sleep.
Researchers advise against strength exercise within 90 minutes of bedtime since it may disrupt sleep.
How Often Should You Strength Train?
Training frequency depends on individual needs. The CDC recommends two days of strength training and 150 minutes of moderate-intensity weekly activity for most adults.
“A person should strength train two to three times per week with at least one day of rest between sessions,” says Dr. Middleton. He recommends addressing all muscle groups, starting with the back and chest.
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Risks of Strength Training
Nico Gonzalez, a certified personal trainer, group fitness instructor, and pilates trainer at Balanced Body Education in Cincinnati, says strength training is safe and effective, but incorrect form is the main concern.
Technique is how an exerciser positions and moves. Incorrect forms might cause damage. For best results and health, gradually increase effort and weight.
Gonzalez explains, “One can harm their lower back, neck, shoulder, knees or ankles without following some basic rules.” “People with physical impairments should consult their doctor before starting resistance training.”
Gonzalez stresses that “quality trumps quantity” in exercise and that form and safety should be prioritized. A certified fitness teacher can help assure safety and efficacy in strength training, which has several health benefits.
Is Strength Training Safe?
Properly done strength training is safe. Appropriate form and safety are essential to maximize strength training benefits while minimizing risks and injuries.
Check with your doctor before starting strength training. Increase effort and weight slowly, focusing on form and technique to avoid injury. Strength exercises can enhance physical and emotional health with these safety measures.
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