Strength training, also known as resistance training, is an important component of overall fitness and health. While many people associate strength training with bodybuilding or weightlifting competitions, the benefits of strength training go far beyond just building muscle mass.
Whether the goal is to decrease body fat, boost lean muscle mass, or enhance calorie-burning capacity, strength training will help! Incorporating strength training into your routine is an essential element of promoting general health and well-being, suitable for all ages and backgrounds.
As we age, lean muscle mass naturally declines, leading to a gradual increase in the body fat percentage if no action is taken to replenish the lost muscle.
Key reasons why strength training is important:
1. Increased Muscle Mass
One of the most obvious benefits of strength training is an increase in muscle mass. However, this increase in muscle mass goes beyond just aesthetics. Building muscle can help increase metabolism, which can help with weight loss and weight management.
2. Improved Bone Density
As we age, our bones naturally become weaker and more prone to fractures. Strength training can help improve bone density and reduce the risk of osteoporosis and other bone-related conditions.
3. Better Balance and Coordination
Can help improve balance and coordination by strengthening the muscles used for stabilisation. This can reduce the risk of falls and injuries, especially in older adults.
4. Reduced Risk of Chronic Diseases
Shown to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. This is due in part to the increased muscle mass and improved metabolism that come with strength training.
5. Improved Mental Health
Shown to have positive effects on mental health, including reduced symptoms of depression and anxiety. The release of endorphins during exercise along with the sense of accomplishment from setting and achieving fitness goals promoted a healthy mindset.
"Muscle strength is a predictor of all-cause mortality in older adults. Individuals with lower muscle strength are at greater risk of dying earlier than those with higher muscle strength, even after adjusting for age, sex, and other risk factors."
- Association between muscular strength and mortality in men: prospective cohort study (Ruiz et al., 2008)
Techniques for Strength Training
1. Start Slowly
If you're new to strength training, it's important to start slowly and gradually increase the intensity and frequency of your workouts. This can help reduce the risk of injury and ensure that you're using proper form.
2. Use Proper Form
Using proper form is essential to getting the most out of your strength training workouts and reducing the risk of injury. If you're not sure how to perform a particular exercise, seek guidance from a fitness professional or use online resources to learn proper form.
3. Focus on Compound Exercises
Compound exercises, which work multiple muscle groups at once, are more efficient and effective than isolation exercises. Examples of compound exercises include squats, deadlifts, and bench presses.
4. Use Free Weights
Free weights, such as dumbbells and barbells, are more effective for strength training than machines. This is because free weights require more stabilisation and engage more muscles, leading to better overall results.
5. Rest and Recover
Rest and recovery are essential components of any strength training program. Give your muscles time to recover between workouts, and make sure to get enough sleep and proper nutrition to support muscle growth and recovery.
In conclusion, strength training is an important component of overall fitness and health. Whether your goal is to increase muscle mass, improve bone density, or reduce the risk of chronic disease, strength training can help you achieve your goals. By incorporating proper techniques and gradually increasing the intensity of your workouts, you can reap the many benefits of strength training and live a healthy, active lifestyle.