Science-backed benefits of strength training

Strength, resistance, weight training – are they all the same? Essentially yes. Strength training is any physical movement where you use your body weight or equipment (dumbbells or resistance bands) to build muscle strength, endurance, and mass. It’s a core foundation of fitness and is incredibly important for our overall health and wellness. So, if you only do one type of exercise each week, then strength training should be your focus.

Not convinced? Read on as we jump into some of the science-backed benefits of strength training.

Improved strength and fitness

Let’s start with the obvious one since strength is in the name. But strength training is the best way to increase your fitness and strength levels. The number of reps you do in each set and the amount of weight you use will determine what kind of gains you can achieve.

For muscular endurance, you should use higher numbers of reps with lighter weight or use your bodyweight to build up your endurance.

For muscular hypertrophy, you should use moderate-to-heavy weights to push your muscle building and growth.

In addition, you can also use different techniques in strength training for specific improvements. For example, circuit training is a type of full-body conditioning, and you move through various exercises with minimal rest. Thereby building your endurance, stamina, and strength all in one.

Muscle growth

You can increase your overall muscle size and mass by focusing on training with barbells, dumbbells, kettlebells, resistance machines, and body weight. Did you know that after 30, you start to lose as much as 3-5% of your muscle mass each decade?

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Most men will lose about 30% of their muscle mass in their lifetime. So, by adding weight training into the mix, you can slow down that loss and set yourself up for success.

Weight management

Not only do you get a great calorie burn during your workout, but your body doesn’t stop burning calories when your workout finishes. So, boost your calorie burning with a weights session and reap the benefits even after your training ends.

Improve your mental health and mood

As well as building muscles, you’re also improving your mood and boosting your mental health. Exercise in general releases endorphins, and that will get you a little mood boost after you leave the gym, but most athletes also feel a natural increase in their self-confidence from their progress.

Plus, hitting a PB is excellent for your body and mind, showing you that you can do anything you put your mind to!

Body composition

Whether you want to get toned or super ripped, strength training will help you build muscle, melt away fat and improve your overall body composition.

Bone health

Our bodies change as we age, and we can lose up to 1% of our bone mass after 40, leaving the door open for injury. However, you can combat this with strength training as it targets the key areas prone to fractures, such as hips, spine, and wrists.

Improved body mechanics

Did you know that better flexibility, balance, posture, and coordination are also linked to strength training? A full range of motion through an exercise will help to increase flexibility and movement.

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While stretching at the end of your session will also boost flexibility. In addition, your posture and coordination can be improved, mainly through free weights and resistance exercises.

Reduced injury

Thanks to all these great benefits from strength training, it also reduces your risk of injury because having a great muscle base is essential for preventing damage.

If a muscle is too weak, it’ll put more pressure on the tendons and, over time, can result in tendinitis.

Increased immunity

Yep, even your immune system benefits from your strength training. This is because exercising helps boost your immune system, plus it slows the release of stress hormones.

Improved sleep

The only time your body gets a chance to repair itself is when you’re sleeping; luckily, hitting the weights will tire you out and help you get more quality sleep.

Cardiovascular health

We know, is there any reason not to start strength training when there are so many benefits? Typically, when people think of cardio and building up your fitness, they think of running, cycling, swimming etc., but actually, weight training can also help to strengthen your heart and maintain a healthy heart.

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So, whether you want to call it strength, weight, or resistance training, there are plenty of benefits and tons of reasons to add a strength workout to your weekly routine. You’ll be seeing overall improvements in your physical, mental, and overall well-being in no time.

Armed with these science-backed benefits to strength training, you’re ready to crush it in the gym.

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