Benefits of strength training

Strength training or resistance exercise,  is a very well Man dumbbellknown form of fitness training. Strength training is characterized by performing exercises for short amounts of time at moderate to high external resistances resulting in localized fatigue and possibly muscle failure. Strength training is mostly done by lifting free weights, performing exercises on special machines or by bodyweight exercises such as pushups.

 

Resistance training has always been associated with fitness training and is essential for bodybuilding. It has many benefits for those that are willing to put in the effort, so here are the advantages of strength training.

  1. It increases maximal strength:

One of the most obvious effects of strength training is that increases muscle strength. Aside from professional strength athletes such as weightlifters, this is a very important effect for elderly as well. A certain amount of strength is necessary to perform everyday tasks. When people are hindered during activities such as walking, cycling or walking a flight of stairs, they tend to avoid these activities. If this pattern is not broken, muscle strength decreases even further, hampering these activities even more. Proper strength training prevents or slows the decrease of muscle strength effectively.

  1. It increases muscle size:

One of the most important reasons many men go the gym is to increase the size of their muscles and look more athletic. One of the adaptations that are necessary to increase strength is to increase the size of the muscle. This effect is very pronounced in men, but far more subtle in women.

  1. It helps weight loss and prevents weight regain:

Weight loss is achieved by burning more calories than are taken in. Muscle mass is active tissue and requires a constant supply of energy even in rest. When muscle mass increases, energy expenditure in rest increases along with it, making it easier to burn fat and improve body composition. And when active, larger amounts of energy can be used than with less muscle mass. Adaptation and recovery following a strength training session increase resting metabolism, helping in weight loss. Lastly, strength training prevents the loss of muscle mass during weight loss, which often happens while dieting. It therefore also prevents the well known yo-yo effect.

  1. It rejuvenates the body:

Resistance exercise stimulates the production of several hormones that help maintain and repair the body’s cells. There is even some research indicating that it helps protect our DNA as we age, effectively delaying the physical aging process.

  1. It decreases risk on metabolic disorders and diseases:

Because resistance exercise increases the amount of active tissue, metabolism is increased and improved. The body needs to optimize carbohydrate metabolism to adapt to the training. This helps in preventing metabolic syndrome, obesity and diabetes mellitus type 2 or can help decrease or reverse their symptoms.

  1. It decreases osteoporosis:

Bone tissue, like muscle tissue, is constantly remodeled. As we age, quality and density of our bones often decreases as a result of increasing inactivity. Resistance exercise stresses the bones, and will slow down or even reverse the development of osteoporosis. Because of the higher training intensity and greater loads placed on the bones it can be even more effective than aerobic exercise in this respect.

See also:

-Advantages of cardio training