The Power of Strength Training

Strength training is for everyone no matter your age, sex, or fitness level. It's one of the most effective exercises you can do for your overall long-term health. Here are 5 benefits for woking out.

1. Builds Muscle and Boosts Metabolism

The more muscle you have, the more calories your body burns at rest because muscle is metabolically active and needs energy to exist. We automatically lose muscle mass after the age of 30 unless we exercise to preserve it. According to the American College of Sports Medicine, adults lose between 3–8% of muscle mass each decade and the percentage increases after 60. Strength training slows down this trend and gets you more athletic. Just 2–3 strength workouts a week will improve muscles and give you more metabolism.

2. Strengthens Bones and Joints

Weightlifting builds stronger bones too. This crucially benefits individuals who are older and are more prone to osteoporosis or joint issues. Resistance training also puts stress on your bones and stimulates bone-building cells. A study in the Journal of Bone and Mineral Research found that older adults who did regular strength training had denser bones and were less likely to experience fractures.

3. Improves Mental Health

Strength training can also be great for your brain. Research shows that regular resistance training can reduce symptoms of anxiety, depression, and even improve cognitive function in older adults. Watching yourself lifting heavier weights over time is very empowering and can seriously boost your confidence too. A study in JAMA Psychiatry found that people who strength-trained had better mood and self-esteem compared to those who didn't.

4. Helps With Longevity

Want to be capable of carrying groceries, climbing stairs, or getting up from the floor with ease? Strength training makes everyday struggles easy such as carrying groceries or even climbing stairs. It improves your overall balance and coordination. One study published in The British Journal of Sports Medicine found that people who did regular strength training had a 23% lower risk of premature death.

5. You Don't Need a Gym

You don't need special equipment or have a gym membership to start strength training. Squats, push-ups, planks, and body weight lunges are highly effective. There are many inexpensive equipments such as Resistance bands or dumbbells that can also be great tools.