I’m often asked why someone should bother with strength training. “Isn’t it just for bodybuilders?” people ask. “I don’t want to get bulky,” they quip.
Let me tell you, friends, that strength training is not just for bodybuilders. And unless you’ve got some serious hormones pumping through your system, you’re not going to get bulky just by lifting weights. But I’m not here to dispel myths. I’m here to talk about the power of pumping iron and how strength training can improve your life.
Benefits of Strength Training
Strength training has numerous benefits that go beyond just adding muscle mass. Let’s take a look at some of the top benefits:
Increased Muscle Mass
Yes, I just said that strength training is more than just adding muscle mass, but let’s not discount the fact that it does indeed add muscle mass. And why is that a good thing? For starters, having more muscle means you’re burning more calories even at rest. The more muscle you have on your body, the higher your resting metabolic rate (RMR) will be. Plus, having more muscle can help protect your bones and joints from injury.
Improved Bone Density
Speaking of bones, strength training has been shown to improve bone density. This is especially important as we get older and our bones start to get a little more brittle. By placing a load on our bones through strength training, we can actually stimulate bone growth and improve bone density.
Better Body Composition
When most people think about getting in shape, they think about losing weight. But what they really should be thinking about is improving their body composition. Body composition refers to the ratio of muscle to fat on your body. By increasing your muscle mass through strength training, you’re improving your body composition. And a better body composition means a healthier, leaner body.
Increased Strength and Endurance
OK, this one is pretty obvious, but it’s worth mentioning. Strength training will make you stronger. Not just in the gym, but in everyday life as well. Carrying groceries, lifting your kids, and even walking up stairs will all be easier when you have more strength. And as a bonus, strength training can also improve your endurance. This means you’ll be able to run faster and farther, and generally have more energy throughout the day.
Improved Mental Health
Exercise in general has been shown to improve mood and mental health, and strength training is no exception. When you exercise, your body releases endorphins, which are natural mood boosters. Plus, there’s something about lifting heavy weights that just feels empowering. It can give you a sense of accomplishment and help you feel more confident in your abilities.
Getting Started with Strength Training
If you’re sold on the benefits of strength training and ready to give it a try, here are some tips to get started:
Start with Bodyweight Exercises
If you’re new to strength training, start with bodyweight exercises to build a foundation of strength. Squats, push-ups, and lunges are all great bodyweight exercises that will help you build strength and endurance.
Use Proper Form
One of the most important things to keep in mind when strength training is using proper form. Not only will this prevent injury, but it will also ensure that you’re targeting the right muscles and getting the most out of each exercise.
Gradually Increase Weight
As you get stronger, you’ll want to gradually increase the weight you’re lifting. But don’t go too heavy too fast. Gradual increases in weight will help prevent injury and ensure that you’re keeping good form.
Aim for 2-3 Sessions per Week
To see the benefits of strength training, aim for 2-3 sessions per week. This will give your muscles time to recover and will ensure that you’re making progress.
Don’t Forget Cardio
As important as strength training is, don’t forget about cardio. Aim for at least 30 minutes of cardio per day, whether that’s a brisk walk, a jog, or a bike ride.
Conclusion
There’s no denying the power of pumping iron. Strength training can improve your muscle mass, bone density, body composition, strength, endurance, and mental health. It’s a versatile form of exercise that can benefit everyone from beginners to seasoned athletes. Just remember to start with bodyweight exercises, use proper form, gradually increase weight, aim for 2-3 sessions per week, and don’t forget about cardio.
