Each day that we wake up, gravity takes away a little more precious muscle from our body.
Just by existing, we get weaker ;(.
Don’t worry though, we can combat that daily loss of muscle through regular strength training.
Here are 12 reasons why you need more strength training in your life!
#1. Stronger Muscles and Connective Tissue
The first one is straightforward: strength training makes your muscles, tendons, and ligaments stronger, period.
#2. Increased Lean Body Mass
Particularly if you are lifting for hypertrophy, which refers to increasing muscle size and involves lifting heavy weights or working under high loads, strength training can build lean body mass. Putting on muscle not only can look good and cause favorable shifts in your body composition, but it also improves markers of health, increases your metabolic rate, and makes you stronger and fitter.
#3. Reduced Body Fat
Like all forms of exercise, strength training burns calories, but the main metabolic payoff is that by building lean muscle mass. When this happens, strength training helps increase your metabolic rate. Because your muscle mass is the primary determinant of your metabolic rate, putting on more muscle helps you burn more calories in a day, even at rest.
Because of these beneficial body composition changes, weight training is one of the best forms of exercise for those looking to reduce body fat. Studies have found that 8-12 week strength training programs are usually just as effective—if not more so—at reducing waist circumference and body fat percentage as long-duration cardio exercise workout routines.
#4. Increased Bone Density
Increasing your bone density is critical for the prevention of fractures, particularly as you age. Strength training loads the bones, which signals them to lay down a denser, more mineralized boney matrix. Furthermore, when stronger muscles contract, they pull more forcefully on the bones, which also signals your body to deposit more minerals and strengthen the structure of your bones and create new bone cells.
#5. Injury Prevention
Strength training reduces the risk of overuse injuries from other sports (running, cycling, tennis, swimming, basketball, etc.) as well as activities of daily living because it strengthens your muscles, tendons, joints, ligaments, and bones. Building muscular strength allows the muscles and tendons to absorb more of the forces involved when you land during each step, running stride, or jump, removing undue stress that your bones and cartilage absorb when otherwise weak muscles fatigue.
#6. Increased Neuromuscular Control
Some of the greatest initial gains in muscular strength after embarking on a strength training program are actually due to enhancements in the communication between the brain and the muscles via nervous impulses. Strength training helps your brain and muscles coordinate their activities such that a greater number of muscle fibers are recruited with an impulse from the brain, and they contract in a more coordinated fashion. This makes for more forceful contractions. This can also translate to overall improvements in coordination and muscle control, whether taking on fine motor skills or large, gross movement patterns.
#7. Increased Core Strength
Particularly when you perform unilateral exercises, such as a single-arm farmer’s carry or a rear-elevated Bulgarian split squat, strength training can improve core strength. Your core muscles, which include the abs, obliques, hip muscles, and lower back muscles, connect the upper body and lower body muscles and are instrumental in movement efficiency.
#8. Increased Function Outside of the Gym.
By increasing strength, power, force generation, coordination, core strength, and balance, strength training increases your overall function outside of the gym. In essence, it makes everything else easier. More movement efficiency= more fitness. Improvements in the gym can lead to faster walking, running, higher jumping, better at picking things up and putting them down, carrying your children up the stairs at bedtime becomes easier and safer, you get it.
#9. Improvement in All Markers of Health
Studies have demonstrated the ability of strength training workout programs to improve numerous markers of health. For example, resistance training programs have been shown to lower blood pressure, improve blood sugar control, and decrease triglycerides and cholesterol.
#10. Hormonal Balance
Strength training can improve your hormonal balance by stimulating the production of hormones like testosterone and growth hormone and reducing stress hormones like cortisol, which, when high, can contribute to weight and bodyfat gain.
#11. Boost Your Mood and Reduce Anxiety
All forms of exercise produce endorphins, the feel-good chemicals that can elevate your mood. It’s also a great way to relieve stress and anxiety, as it has been shown to reduce stress hormone levels.
#12. Increase Your Self Confidence
Let’s face it, when you feel good about your body, you walk around with confidence and a little more swagger. As you get stronger, you feel better about yourself, and that can carry through into all areas of your life, from workouts to work to relationships.
#13. Bonus….IT’S FUN!
Overcoming gravity and getting stronger is fun! Especially when you do it with your friends and coaches at Fit2Live!
*Strength training makes our everyday tasks easier.
*Strength training makes our brains and our minds stronger.
*Strength training makes us fitter and healthier for life!
*Strength training is FUN!
ARE YOU READY TO INCORPORATE STRENGTH TRAINING INTO YOUR ROUTINE?
WE CAN HELP!