Aug 17, 20215 Reasons To Start Strength Training Today
Strength training, also referred to as weight training or resistance training, involves any physical movement in which you use your body weight or equipment to build muscle mass, strength, and endurance.
Within that world includes different types of training like muscular hypertrophy, muscular endurance, circuit training, maximum muscular strength, and explosive power.
Regardless of the type of strength training you perform, the goal is to put your muscles under tension to allow neuromuscular adaptations and stimulate muscle growth. With regular practice, your muscles will become stronger.
A recent article from Healthline.com highlighted 14 benefits of strength training, backed by science. Below is an excerpt from that article.
- Makes Your Bones Stronger
Strength training is crucial for bone development. Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger. Having strong bones reduces your risk of osteoporosis, fractures, and falls, especially as you age.
- Improves Brain Health
Those who engage in strength training may have better brain health and protection against age-related cognitive decline.Multiple studies in older adults have pointed to significant improvements in cognitive function (e.g., processing speed, memory, and executive function) after participating in strength training, compared with those who did not participate in it. It’s thought that resistance training has many neuroprotective effects, such as improved blood flow, reduced inflammation, and an increased expression of brain-derived neurotrophic factor (BDNF), which is linked to memory and learning.
- Improves Heart Health
Multiple studies have shown that regular strength-training exercise can decrease blood pressure, lower total and LDL (bad) cholesterol, and improve blood circulation by strengthening the heart and blood vessels. It also can help you maintain healthy body weight and manage your blood sugar levels. High blood sugar levels are a major risk factor for heart disease.
- Helps Manage Blood Sugar Levels
Skeletal muscle helps increase insulin sensitivity. It also reduces blood sugar levels by removing glucose from the blood and sending it to muscle cells. As a result, greater muscle mass can help improve blood sugar management. Weight training may also reduce your risk of developing diabetes. One study following 35,754 women for an average of 10 years showed a 30% reduced risk of developing type 2 diabetes among those who engaged in strength training compared with those who did not.
- Boosts Self-Esteem
It helps you overcome challenges, work toward a goal, and appreciate your body’s strength. In particular, it can increase your self-efficacy — the belief that you’re able to succeed at or perform a task — which can greatly improve your confidence. One review of 7 studies in youth ages 10–16 years observed a significant association between strength training and high self-esteem, physical strength, and physical self-worth.
To read the full story from Heathline.com, click here.