Many people believe that strength training is only for elite athletes and those looking to improve the aesthetic appearance of their muscles. However, in recent years strength training has become more popular with the wider population as the understanding of its health and wellbeing benefits have improved. It is recommended that adults do strength training for all major muscle groups twice a week. Despite this, it is estimated that only 30% of people meet this guideline, with 60% of adults saying they never take part in strength training.
Strength training isn’t just for young athletes, its range of health and wellbeing benefits extend to everyone no matter of age or sports status.
Increased bone density
A natural part of aging is a reduced bone density, which makes you more likely to suffer boney defects including osteoporosis and fractures. Weight-bearing exercise places a temporary stress on your bones, which stimulates your body to take action to build more bone, making them stronger. This increase in bone density makes your bones stronger, allowing your body to withstand the demands of day-to-day life.
Weight management
Strength training helps to increase your metabolism, both long and short term. This naturally slows as you get older, leading to a natural increase in weight gain, unless calorific intake is reduced proportionately. Building muscle mass increases metabolic rate because muscles are more metabolically efficient than fat mass, allowing for an increased metabolic rate even when resting. In addition to this, research has shown that metabolic rate can be increased for up to 72 hours following strength training.
Optimise cognitive ability
Studies in older adults have suggested that strength training correlated directly to significant improvements in cognitive function including processing speed and memory. This is believed to be due to neuroprotective effects of strength training- improved blood flow and reduced inflammation.
Decreased risk of falls
Increasing muscular strength lowers your risk of falls as you are more able to control and support the movement of your body. Research has shown that adults over the age of 60 showed a 34% reduction in falls when participating in regular and structured strength training.
Improved cardiovascular health
Sedentary lifestyle can increase your risk of cardiovascular disease and other health conditions such as diabetes. Strength training can decrease blood pressure, lower bad cholesterol levels, improve circulation and reduce blood sugar levels. High blood sugar levels can lead to diabetes and are a major risk factor for heart disease.
For individuals who have diabetes, strength training can help to increase insulin sensitivity, allow your body to regulate its blood sugar levels more consistently. Furthermore, blood sugar levels are reduced by removing glucose from our blood, and sending it to the muscles which are being used.
Promotes optimal mobility
When muscles are stronger, they typically have a greater resting length than when they are weaker. Strength training allows for muscles to maintain mass, and subsequent mobility and flexibility. For optimal mobility, make sure that strength training works through the full range of movement available at any joint without compromising form.
This blog post is not designed to replace a full assessment from qualified healthcare professional, and outlines just a few benefits that strength training can have. If you would like to discuss ways that strength training could be beneficial for you, or to book an appointment, contact us.
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