Strength training: Why is it important and is it for everyone?

This is a topic I really want to talk to you guys about and hopefully educate you on the benefits of including strength training in your weekly workouts and why it is SO important for your health.

Firstly, I want to explain what strength training is for anyone who might be unsure. Strength training or resistance training is a form of exercise which is designed to improve strength and endurance by using weights, machines or even just your own body weight. This form of training is beneficial for everyone of all ages and even if you enjoy regular cardio or HIIT sessions, it doesn’t mean your entire training schedule has to change in order to include some form of strength training. By prioritising at least 2-3 sessions a week on resistance training, you will significantly see an improvement in your strength and fitness and this will help you perform better in your other workouts too.

So, what are the health benefits?

Increased metabolic rate

Strength training helps to increase muscle mass if performed consistently along with having a healthy balanced diet. Overtime, this will result in increasing your metabolic rate which means you will burn more calories at rest as a result of increasing your muscle mass. This is why when it comes to strength training, it has been proven to be more beneficial because it is extremely effective in aiding fat loss. With increased muscle mass, our bodies become more efficient at controlling our blood sugar levels and will improve the muscles ability to take in and use glucose as energy. As well as increasing your metabolism, resistance training will not only mean more calories burned during your workout, but also after your workout too. This is a process known as excess post-exercise oxygen consumption (EPOC). This is down to the energy demand that is needed and the energy you exert during your workout. The harder you work and the higher the physical demand, the more calories you will burn as a result.

Combat and prevent diseases

As a society, unfortunately the levels of obesity are on the rise which means many more people have a higher risk of developing health issues associated with being overweight or obese. Some of which are type 2 diabetes, cancer and heart disease. With increased levels of fat in our bodies, particularly visceral fat (the fat stored in your abdominal cavity that surrounds your internal organs) this will mean you have a greater risk of developing these types of diseases as a result. Because resistance training has such a profound effect in aiding fat loss, this is why it is so important to include resistance training as part of your regular exercise, along with a healthy balanced diet in order to reduce the risks of such diseases from developing.

Increase bone density and improved body mechanics

As we get older, not only do we naturally lose our muscle mass, but our bone density also decreases and we become more at risk at developing bone diseases such as Osteoporosis. Strength training has been proven to significantly increase bone mineral density, slow down the process of bone loss and can help with the prevention of injuries. By increasing muscle mass, not only do we develop stronger muscles, our bones become stronger too and overtime even our tendons and ligaments also become stronger which results in better joint health and stability. All this combined will help to improve our posture and body mechanics in our day to day lives all of which enables us to have a better quality of life.

Mental health

Strength training not only improves your physical health, but it has been proven to have a significant impact on your mental health too. Any form of exercise whether it’s a Yoga class, Zumba class or a strength session, it can positively impact your wellbeing and can help lower anxiety levels and depression. When we exercise it is well known that our endorphin levels increase. Endorphins are the body’s ‘feel good chemicals’ and this explains why during and after a workout, we can feel euphoric and have a surge of energy, both of which makes us feel good and impacts on our mood. In addition to this, strength training can positively have an impact on self-esteem and can help boost confidence. We know that with regular exercise this creates changes in our body composition and physique. By making 'gains' from strength training, not only does it make you feel like a complete badass, it can help improve body image and our perceived physical appearance.