It doesn’t matter what is your age and your athletic ability, Strength Training is the key to several attributes including improving ability, flexibility and can enhance your performance and support your weight loss goals. ‘Strength Training’ is a kind of physical exercise that makes use of resistance to induce muscular contraction, building strength, anaerobic endurance, size of skeletal muscles and bone density. Perfect for increasing lean muscle mass, strength training alias weight training or resistance also plays a crucial role in weight loss. As a matter of fact, lean muscles burns more calories than any other kind of tissues. Strength training induces lean muscle which is an effective tool to lose weight.
Definition according to the American Heart Association; Strength training aka weight or resistance training
It is a physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight.
An Anaerobic Set of Exercise, Strength, and Training
Notably, Strength Training should not be taken as a set of exercises constricted to bodybuilders lifting heavyweights in a gym. In fact, Strength Training plays an important role in your holistic fitness goals and benefits people of all ages. It is recommended for those people who have problems like obesity, arthritis or a heart condition; they should definitely inculcate strength training in their fitness regime.
Major Strength Training Exercises Include:
- Lifting weights
- Using resistance bands
- Using your body weight for resistance, by doing push-ups, pull-ups, crunches, leg squats or push-ups against a wall
- Using weight machines at a gym
But why one needs this form of training? Here, we will discuss with what benefits it comes:
- Strength Training makes people stronger and fitter like never before
Strength training helps to lift more and contract your muscle groups which results in delivering a mammoth kind of power to you.
An improved strength that you can feel while dealing with daily works, not only improves your power but also augments your confidence in every sense. As strength training is also known as resistance training, it features strengthening and toning your muscles by contracting them against a resisting force.
There are two types of resistance training viz
- Isometric resistance involves contracting your muscles against a nonmoving object, such as against the floor in a push-up.
- Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
- Strength Training shield bones and muscle mass
As we enter into our 30’s or so, our body starts losing lean muscle mass at around 3 to 5 percent, an inevitable effect of aging. Well, in order to reverse our biological age in comparison to our chronological years, strength training is a must thing to do. Period.
According to a study published in October 2017 in the Journal of Bone and Mineral Research, just 30 minutes twice a week of high-intensity resistance and impact training was shown to improve functional performance, as well as bone density, structure, and strength in postmenopausal women with low bone mass — and it had no negative effects. In the same manner, it has been studied that the Strength Training exercise for muscles helps to increase muscle mass, strength, a power which happens to the be the most essential things for bone, joint and muscle health.
- Improving Bone Health
Strength Training helps to increase bone density and subsequently strengthen tendons and ligaments. And when you get strong heavy bones it makes one immune to medical cases like osteoporosis and minimizes the case of bone fracture.
- Minimizes the Risk of Injury
With improved muscle strength with Strength Training, you become more immune to fracture and injuries. Strength Training increases bone density as well as maintains a lean muscle growth.
- Controlled body fats
The more you build muscle the higher you will burn calories and burn fats. As muscle burns three times calories than fat burns, it can be said strength training-induced muscle building is a great way to be toned and muscular. Increased muscle mass also increases the metabolism of your body.
So we have seen how beneficial it is to do strength training as it will speed up your fitness goals but also speculate your better posture and metabolism.
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.