Introduction
The word strength training might not be known to you, because it’s a technical term. But we’re sure you know what it is.
You have seen people working out with weights at the gym. The workouts done with weights are called strength training. This is also often termed resistance training since it includes the use of weights and resistance bands to exercise.
The goal of strength training is to increase muscle mass, improve muscular endurance, and enhance overall physical performance.
Strength training typically involves performing exercises such as lifting weights, doing push-ups, pull-ups, squats, lunges, and other resistance exercises. These exercises target specific muscle groups and require the muscles to work against resistance, which helps to break down and rebuild muscle fibres, resulting in stronger and more toned muscles.
It is not necessary that strength training should be done in a gym setting but possession of the strength training equipment at home would also do.
Strength training, for years, has been considered one of the best modes of training if being fit and muscular are both your needs. If improving your health is on your list, strength training is the way to go.
Strength training is not only of a certain type. There are quite a few types like muscular endurance, explosive power, muscular hypertrophy, maximum muscular strength and circuit training.
8 benefits of strength training you need to know about:
Increased muscle mass
Through muscle hypertrophy, strength increases the muscle mass of a body. In simple words, muscular hypertrophy helps in the growth and increase in the size of muscle fibers. During strength training exercises, the body creates microscopic damage to the muscle fibres, which then triggers the body’s repair response.
The repair process involves the activation of satellite cells, which are located on the surface of the muscle fibres. These cells fuse to the damaged muscle fibres, donating nuclei and other cellular components to help repair and rebuild the damaged tissue.
With repeated sessions of muscle hypertrophy, the constant repair and rebuilding process leads to the growth of muscle mass and thus, it gradually increases muscle strength.
Improved bone density
Strength training can help improve bone density by stimulating the bone-building cells, called osteoblasts, to lay down new bone tissue. When you engage in strength training, your muscles basically contract against resistance, which places stress on the bones and prompts them to become stronger.
It increases the mechanical load on bones, which stimulates the osteoblasts to produce new bone tissue. The more force placed on the bones during resistance training, the greater result of the bone-building can be seen.
Besides that, improvement of hormonal balance is observed after long periods of such training and calcium retention in bones is witnessed, which is essential for maintaining bone density. When you practise this sort of training, calcium is released from the bones into the bloodstream, and then taken up again by the bones during the rest and recovery phase. This cycle helps to strengthen and maintain bone density over time.
Increased muscle mass
Strength training activates more muscle fibres than other forms of exercise and that leads to greater muscle growth. As you lift heavier weights, your muscles must recruit more fibres to perform the movement, which triggers the release of hormones like testosterone and growth hormone. Both of these stimulate muscle growth.
During strength training, muscles undergo microscopic tears and damage, which then triggers the repair process. This repair process involves the production of new muscle fibres and an increase in muscle size and strength.
Strength training also increases the rate of protein synthesis. Protein is essential for building and repairing muscle tissue, and strength training helps to increase the rate at which protein is synthesized, leading to increased muscle growth.
Strength training can create metabolic stress on the muscle tissue and that leads to an increase in the production of growth factors that promote muscle growth. This metabolic stress can be achieved through techniques such as high-repetition sets or extended time under tension, both of which can lead to greater muscle hypertrophy.
Increased metabolism
Strength training can increase muscle mass, which is more metabolically active than fat tissue. This means that as you build muscle through strength training, your body requires more energy to maintain that muscle mass, leading to increased metabolism.
After a strength training workout, the body experiences an increase in excess post-exercise oxygen consumption (EPOC), also known as the “afterburn” effect. This means that the body continues to burn calories at an elevated rate even after the workout is over, as it works to restore oxygen levels and repair muscle tissue.
Strength training can improve insulin sensitivity, which is the body’s ability to use insulin effectively to regulate blood sugar levels. This can lead to improved glucose uptake by muscle tissue, which can increase metabolism and energy expenditure
Improved balance and coordination
Strength training can help improve balance and coordination by improving muscle strength and control, and enhancing neuromuscular coordination. Strength training can increase muscle strength and endurance, which can improve balance and reduce the risk of falls. By strengthening the muscles of the legs, core, and upper body, you can improve your ability to maintain balance and stability in a variety of movements and activities.
Strength training can improve the communication between the nervous system and the muscles, known as neuromuscular control. This can lead to improved coordination and movement efficiency, making it easier to perform tasks that require balance and coordination, such as walking, running, and jumping.
Strength training can enhance proprioception by increasing the feedback from the muscles and joints to the brain, which can improve your ability to sense and control your body position and movements.
Strength training can also improve joint stability by strengthening the muscles around the joints. This can help reduce the risk of injury and improve balance and coordination, particularly in older adults or those with joint pain or weakness.
Improved posture
Strength training can target the muscles that support the spine, such as the erector spinae, rhomboids, and trapezius muscles. Strengthening these muscles can improve your ability to maintain good posture and reduce the risk of back pain or injury.
This training can also improve muscle balance and alignment, which can contribute to better posture. For example, strengthening the muscles of the hips and core can help improve pelvic alignment and reduce the risk of lower back pain.
Spinal stability can be improved by strengthening the muscles that surround and support the spine. As a result, this can help reduce the risk of back pain and improve overall posture and movement patterns.
Strength training can also help improve mobility, or the ability to move joints through a full range of motion. By improving mobility in areas such as the hips, shoulders, and thoracic spine, you can improve your ability to maintain good posture.
Reduced risk of chronic disease
Strength training can help improve body composition by increasing muscle mass and reducing body fat. This can lead to improved insulin sensitivity, lower blood pressure, and reduced risk of metabolic syndrome, which are all risk factors for chronic diseases such as type 2 diabetes, cardiovascular disease, and some forms of cancer.
This can also give you cardiovascular benefits by improving heart function and reducing blood pressure. This helps reduce the risk of cardiovascular disease, which is the leading cause of death worldwide.
When bone mineral density is increased by strength training, it reduces the risk of osteoporosis, a condition that weakens bones and increases the risk of fractures.
This type of training also helios to reduce inflammation, which is a risk factor for a variety of chronic diseases. By reducing chronic low-grade inflammation in the body, strength training can help reduce the risk of diseases such as type 2 diabetes, cardiovascular disease, and certain cancers.
Mental health benefits such as reducing symptoms of depression and anxiety, improving self-esteem, and promoting better sleep can be gained through this training. These benefits can help reduce the risk of chronic diseases associated with poor mental health, such as cardiovascular disease and diabetes.
Improved mental health
Strength training releases endorphins, which are natural chemicals produced by the body that can promote feelings of happiness and reduce feelings of pain or stress. It can help reduce symptoms of depression and anxiety by promoting the release of neurotransmitters such as serotonin and norepinephrine, which can improve mood and reduce anxiety.
Self-esteem can be improved by helping individuals achieve fitness goals and develop a sense of accomplishment. This can contribute to a more positive self-image and greater overall well-being. It actually also reduces stress levels by promoting relaxation and reducing muscle tension.
Besides all these factors, this training can also promote better sleep, which is important for overall mental health. Regular exercise can help regulate sleep patterns and improve the quality of sleep. A night of good sleep keeps a lot of problems away.
Conclusion
In conclusion, strength training is a powerful form of exercise that can provide numerous health benefits. By engaging in strength training, individuals can not only increase muscle mass but improve metabolism, enhance balance and coordination, improve posture and also reduce the risk of chronic diseases to an extent. We have also seen how this training improves mental health by promoting feelings of happiness and reducing stress, anxiety, and depression.
However, it is important to perform strength training exercises safely and with proper form to prevent injury and maximize results. Risking strength training and experimenting with it without being knowledgeable about it can cause damage to your body. That’s why consulting with a healthcare professional before starting a new exercise program is highly recommended, especially for individuals with pre-existing health conditions. And it’s important to remember that strength training is a valuable component of a well-rounded fitness program and can contribute to a healthier and happier lifestyle.
