Strength training is often synonymous with bodybuilding. However, it is not just for those who want to have big muscles. The power of strength training is that it can provide numerous health benefits that range from improving bone density to aiding in weight management.
What is Strength Training?
Strength training is a set of exercises that involves resistance or weights to help in building muscles. It is also known as resistance training or weightlifting. The resistance can come from various sources, such as elastic bands, dumbbells, machines, weight plates, or even bodyweight exercises.
The American College of Sports Medicine (ACSM) has recommended strength training to maintain healthier muscles, build strength, and reduce the risk of sports injuries.
Benefits of Strength Training
Builds Stronger Muscles and Bones
Strength training primarily targets the muscles and bones, which can counteract muscle wasting, especially during aging. The training can help in building, maintaining, and preserving the overall muscle mass and strength.
Helps in Weight Management
Strength training can significantly help in weight management by enhancing the body’s metabolic rate. The training can make the body burn more calories, even when at rest, which can promote weight loss.
Reduces the Risk of Injuries
Strength training can aid in reducing the risk of sports injuries by increasing muscle strength and improving stability and balance. It can help in preventing falls, which is a common cause of injuries for older adults.
Enhances Brain Function
Strength training can enhance cognitive function by boosting the formation of new neurons and improving memory retention. Additionally, it can aid in reducing the likelihood of Alzheimer’s disease and other cognitive-related disorders.
Boosts Overall Health
Strength training can improve overall health, including:
- Boosting cardiovascular function
- Promoting better insulin sensitivity
- Improving mental health
- Reducing anxiety and stress
- Enhancing quality of sleep
How to Start Strength Training
Starting strength training can be intimidating, especially for beginners. However, it doesn’t have to be as complicated as you might think. Here are some guidelines for getting started:
Set Your Goals
Before starting any strength training program, it is crucial to set your goals. Whether you want to improve your muscle strength or lose weight, knowing your desired outcome can help tailor your program to your needs.
Choose the Right Equipment
There are different types of equipment you can use for strength training. Beginners can use bodyweight exercises such as squats, push-ups, and lunges. Alternatively, you can start with lightweight dumbbells or resistance bands before advancing to the gym machines or barbells.
Start Slowly
It is essential to start slowly to avoid injury. Begin with one or two exercises per week and gradually increase the number of exercises, repetitions, or weights with time.
Consult with a Professional
Consulting with a professional fitness trainer before starting any strength training program can help ensure you’re doing the exercises correctly and safely. Additionally, a fitness instructor can help tailor your program to meet your desired goals.
Conclusion
Strength training is not just for bodybuilders but is an activity that can benefit everyone, young or old, male or female. The many benefits of strength training can improve overall health, including preventing muscle wasting, boosting metabolism, enhancing cognitive function, reducing injuries, and fighting age-related diseases. By following the guidelines above, you can start strength training safely and achieve your desired goals.
Remember, strength training doesn’t have to be a chore—it can be a fun and engaging activity. So, have fun, stay consistent, and reap the incredible benefits of strength training!
References
1. American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription (10th Ed.).
2. Harvard Medical School. Strength Training Builds More Than Muscles.
3. NHS. Why Strength Training is important.
