Before we get to the strength training benefits you should not miss out on, you must understand what strength training is.
Basically, the use of resistance for muscular contraction to increase muscle strength, size, and endurance is known as strength training.
Weightlifting, push-ups, and martial art forms like Tai Chi are all examples of this kind of exercise.
But why should you do it? Well, there are several benefits of strength training for weight loss, diabetes, and osteoporosis. Apart from that, it is incredible for posture, mental health, and energy, too.
The benefits of strength training for females are as incredible as they are for men. So, stay open-minded as we go about the following list of strength training benefits you can enjoy!
Top 10 Benefits of Strength Training
1) It improves heart health
Visceral fat is one of the major causes of cardiovascular disease. It’s because this fat causes the production of inflammatory proteins and hormones. This inflammation may lead to blood vessel damage. It may also elevate blood pressure levels and promote other cardiovascular issues.
Strength training can help improve heart health by getting rid of that extra-abdominal visceral fat. It does so by strengthening the heart and blood arteries.
Studies suggest that frequent strength-training exercises can help lower blood pressure. Also, it can lower total and LDL (bad) cholesterol, and enhance blood circulation. Thus, reducing the risk of heart health issues.
2) It makes you stronger
Gaining strength makes it easier to carry big shopping bags or play with the kids regularly.
For athletes, strength training benefits by helping them maintain lean body mass. No matter if it’s in long-distance running, cycling, or competitions like wrestling and boxing.
Additionally, this kind of exercise doesn’t only help the young. According to research, it can help even aged people build back the lost muscle tissue common with aging.
3) It’s effective against diabetes
One of the primary strength training benefits is improving muscle mass. The skeletal muscle you develop aids in the improvement of insulin sensitivity. It lowers blood sugar levels by transporting glucose from the bloodstream to muscle cells. Thus, helping manage blood sugar levels.
4) It lowers the risk of cancer
If you are overweight or obese, you need to get yourself signed up for a gym!
That’s necessary because FGF2, or fibroblast growth factor-2, is a cancer-causing protein produced in large quantities by visceral fat cells.
This fat is commonly present in your abdomen and is difficult to get rid of through other exercises.
5) It lowers the risk of injury
Training in the gym helps your muscles, ligaments, and tendons, by improving their strength, range of motion, and mobility. This can help to increase strength around major joints like your knees, hips, and ankles, which can help to prevent you from any injury.
Also, when a muscle is too weak, it puts additional stress on its connected tendon, which can lead to tendonitis (an inflammation injury) over time.
Strength training increases the number and diameter of collagen fibrils in tendons. Thus, improving their strength and reducing the risk of such an injury.
6) It improves mental health
According to a 2014 study, utilizing relatively low heavy weights that are under 70% of what you can lift for one repetition has the most anxiety-reducing effects.
Strength training also allows you to conquer challenges in a controlled environment. Thus, boosting your mental toughness.
Additionally, exercise encourages the release of feel-good endorphins, which can help you stay in a good mood.
7) It strengthens your bones
After the age of 30, you begin to lose a small percentage of bone density each year.
Weight-bearing exercises a.k.a strength training helps put temporary stress on your bones. This signals bone-building cells to act and rebuild stronger bones. Strong bones lower your risk of osteoporosis, fractures, and falls, particularly as you get older.
In a 2014 study, 12 weeks of squat strength training improved lower spine and thigh bone mineral density by around 3 percent.
8) It boosts your self-esteem
Strength training involves overcoming obstacles. When you achieve goals like doing 20 deadlifts or 100 push-ups, you appreciate the strength of your body.
All this can boost your confidence by increasing your self-efficacy — the faith that you can succeed at a task.
It also improves body image and physical appearance when done consistently. When it comes to self-esteem, this is a primary aspect for many.
9) It improves metabolism
Reached a stage of plateau in your weight loss journey?
Strength-training workouts increase your metabolic rate for up to 72 hours, according to a study. This implies you’re still burning calories hours, if not days after you complete your workout.
10) It reduces the risk of falls
Strength training benefits by improving your body’s ability to support itself. This reduces your chance of falling.
With increased strength in their legs, even the elderly can go on treks, carry grocery bags, and climb the stairs without risking any falls.
Disadvantages of Strength Training
In strength or resistance training, posture or workout form is crucial. So, if you are doing any workout in the gym, such as bench press or weighted squats, you will need the assistance of a professional trainer.
Also, if you’re lifting a lot of weight (eg. deadlifts), you should consider the risk of injury.
Furthermore, the rate of calorie burn during strength training is not as high as it’s during vigorous cardio activity. So, for the sole benefit of burning calories, consider morning walks, running, or cycling, instead.
You’ll also need several training tools, such as pull-up bars, weights, dumbbells, resistance bands, and sandbags. This is a disadvantage if you don’t live in an area having gyms as you will have to spend your money on them.
Also Read: Benefits of 8 Shape Walking
How To Start With Strength Training?
1) First stop – Bodyweight exercises
When you start with simple exercises like lunges, squats, and push-ups, you allow yourself to ease into strength training. This also helps ensure that you progress at your own speed and prevent overtraining.
Remember that overtraining can otherwise cause muscle cramps.
2) Get a gym membership with a trainer to help you
If you join the gym, you will help yourself with motivation and inspiration from seeing others in the gym workout. Also, this way, you will get a trainer at an inexpensive price who will help you through the exercises.
3) Know what exactly to bring to the gym
As a beginner, you don’t want to forget gym towels at home when you need them to wipe your sweat. Missing any gym essentials can cause you to get demotivated. And you won’t find much results at the gym with low motivation.
You should also know about fitness do’s and don’ts, if you are new to the fitness game.
4) Start small and easy
Don’t try to do 100 push-ups on day 1 of strength training when you can hardly do 10. If you are weightlifting, add on weights slowly. Start with low-weight dumbbells.
Do not try to work out five times a week, 3 hours a day. Your body needs time to get used to it. Start with 2-3 times a week, 1 hour a day.
5) Rest and take care of your diet
You can’t enjoy any strength training benefits if you don’t give your body the time to recover after the workout.
Make sure you are hydrating properly.
Those were the top 10 benefits of strength training, disadvantages of strength training, and how to start as a beginner.
Have any doubts? Drop them in the comments below!