It is a very popular claim by a lot of people that strength training helps you build your muscle and boost your metabolism. Well…this is quite a fascinating concept especially for women who are struggling to maintain a healthy weight. With proper strength training, they can steer clear of the need of counting calories or even going to the gym and spending a great deal of time there. This is not it!
How Strength Training Actually Helps Your Health?
There are numerous reasons why you should lift weights and build strong muscles. Strength training helps in injury prevention, lowers the risk of type 2 diabetes, improves bone density, and more. In addition, you should not forget the superior feeling that you will get when you lift all those heavy groceries in one go! Most important of all, it will boost your metabolism like never before. But besides that, how does intense strength training help? Here are just a few of the many ways:
- Burns Calories: Regular strength training can boost your metabolism in two ways. Firstly, building muscles increases the metabolic rate. Muscles are more efficient than fat mass. It thus allows you to burn more calories even if you are at rest. Secondly, after a proper strength training exercise, your metabolic rate increases for up to 72 hours. Meaning? You are still burning your calories even a couple of days after you have completed your workout.
- Improves Heart Health: It is evident from several studies that strength training can lower bad cholesterol, decrease blood pressure and improve your blood circulation by strengthening the blood vessels and your heart. What’s more? It will help you maintain a healthy body weight while also managing your blood sugar levels. The primary risk factor for heart disease is high blood sugar levels. So, if you are someone who is suffering from that, then we suggest you prepare a regular strength training exercise schedule.
- Boosts Self Esteem: Want a major boost to your self-confidence? Strength training is the answer! It will help you achieve your goals, overcome challenges and appreciate the strength that your body possesses. In short, it will dramatically increase your self-efficacy thus increasing your confidence. This means that you will start believing in yourself and your ability to complete any task easily even more.
- Decreases Abdominal Fat: There is a high risk of chronic diseases such as heart disease, certain types of cancer, type 2 diabetes, non-alcoholic fatty liver disease, and more if you have fat stored around your abdomen. Several studies have time and again shown that strength training exercises can help you reduce abdominal and total body fat significantly.
- Makes You Stronger: One of the primary benefits of having a regular strength training schedule is that it helps make you stronger. With great strength comes the ability to easily perform tasks like keeping up with kids, carrying heavy groceries, and even moving furniture. On top of that, it helps in improving athletic performance in sports that need strength, power, and speed. It even supports athletes by preserving their lean muscle mass.
- Improves Brain Health: Strength training proves to be beneficial for your brain health as it really protects you against age-related cognitive decline. When studies were conducted in older adults, it was seen that there have been remarkable improvements in their cognitive functions such as memory, executive function, and processing speed because of strength training. These kinds of training have several neuroprotective effects like reduced inflammation, improved blood circulation as well as an increased expression of BDNF (Brain-derived neurotrophic factor). It is linked with memory and learning.
- Makes Bones Stronger: Bone development is crucial for every kind of sport. Strength training makes your bones stronger which means that it will reduce your risks of osteoporosis, falls, and fractures when you start aging. You can take advantage of these bone-strengthening exercises at any age. When you perform any weight-bearing exercise, it puts stress on your bones for some time. This sends a message to your bone-building cells to take an action thus rebuilding your bones stronger.
- Promotes Greater Mobility And Flexibility: The right strength training can make you more flexible by increasing the joint range of motion. People with weaker muscles tend to have less mobility. By strength training regularly, you can get the best results by using your full movement potential around your joints. For this, you need to make sure that you are completing the full range of motion of every exercise that you do. For instance, while doing squats, try to go as low as possible for you without compromising your initial form.
- Better Quality Of Life: It has been tested and proven that strength training increases the health-related quality of life which includes both physical as well as mental well-being. People who have strength training as a daily part of their lives have better physical functioning, vitality, pain management, and general health as compared to those who don’t.
The Bottom Line
Yes, at the end of the day, strength training does have a positive impact on your strength and metabolism. As you will incorporate several strength training exercises in your schedule, according to your needs and abilities, you will notice improvement. Your muscle mass will gradually increase and thus you will probably be able to lift heavier weights easily. You just have to keep it up even if you are not in the right shape at the beginning. Hire a trainer for your sessions if you need to. If you and your trainer are successful in creating a well-rounded strength training program for yourself and are struggling with finding the right place to work out, you can always access the equipment and facilities at Teqneeq Functional Health Center for strength training in San Diego.