If you can only do one thing to improve your fitness this year, strength training ought to be at the top of your list.
Strength training has become an essential component of most workout programmes due to the rising body of research supporting its numerous advantages. If you’ve ever contemplated strength training, you might be wondering how it can help you.
Here at Strength Ambassadors we are certainly no strangers to lifting weights and muscle building, but what are the other unexpected benefits of weight and strength training? Let’s have a look.
What is strength training?
Weight training, resistance training, and muscular training are all terms for strength training.
Strength training is defined broadly as any physical exercise in which you utilise your own body weight or equipment (e.g. dumbbells and resistance band training) to increase muscle mass, strength, and muscular endurance. It entails the use of one or more muscle groups to do a specific action, such as lifting a weight or squatting.
The purpose of any type of strength training is to put your muscles under tension in order to promote neuromuscular adaptations and drive muscle growth and functional strength. You should be able to build muscle mass with consistent practice.
7 surprising benefits of strength training
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Mental health
Weight training on a regular basis may improve your mood and mental wellness.
Strength training has been found in numerous studies to reduce anxiety and improve mood.
Strength training has been shown to improve mood regulation by increasing self-esteem and self-efficacy. Furthermore, exercise encourages the release of mood-enhancing endorphins, which might contribute to a pleasant mood.
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Brain function
Exercise can help to increase brain function and memory or thinking abilities. Regular activity improves cardiac rhythm and blood and oxygen flow throughout the body. The transmission of these vital substances has a significant impact on the correct operation of the brain and the proliferation of brain cells. Exercise has been demonstrated to increase the size of the hippocampus, a portion of the brain that is important for memory and learning.
Aging, in conjunction with oxidative stress, promotes changes in the structure of this area of the brain. Regular exercise, according to researchers, can help prevent these undesirable effects.
So far, studies have discovered that exercise enhances blood circulation to the brain, which supports the formation of new blood vessels and even new brain cells, owing to the protein released from brain-derived neurotrophic factor (BDNF). BDNF stimulates the creation of new neurons, which aids in the repair and protection of brain cells against degeneration.
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Bone health
Strength training is essential for bone growth.
Weight-bearing activities provide temporary bone stress, signalling bone-building cells to start taking action and repair bones stronger. Strong bones lower your risk of osteoporosis, fractures, and falls, especially as you get older.
Strength exercise, fortunately, can provide bone-strengthening advantages at any age.
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Can alleviate some chronic diseases
A lack of physical activity is the root cause of many chronic disorders. This is due to the fact that it can produce a considerable rise in belly fat, which raises the chance of developing type 2 diabetes and heart disease.
Furthermore, a regular exercise routine has been demonstrated to increase insulin sensitivity, cardiovascular health, and blood pressure levels. Regular exercise can help prevent the development of many diseases, as well as alleviate their effects and slow their progression.
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Flexibility and mobility
Strength training, contrary to popular thought, can improve flexibility as well as strength.
Strength training improves joint range of motion (ROM), resulting in increased mobility and flexibility. Furthermore, those with weaker muscles have lesser ROM and flexibility.
To get the best effects, make sure you complete the whole range of motion of an exercise – in other words, use your entire range of motion around a joint. For example, lower yourself into a squat as far as you can without jeopardising your form.
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Lowers risk of injury
Strength exercise assists your muscles, ligaments, and tendons by increasing their strength, range of motion, and mobility. This can help to strengthen the muscles around major joints including your knees, hips, and ankles, providing additional protection against damage.
Strength training can also assist rectify muscle imbalances. A stronger core, hamstrings, and glutes, for example, take the stress off your lower back during lifting, lowering your risk of lower-back injuries.
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A better night’s sleep
Mild aerobic exercise and strength training enhance the quantity of slow wave sleep, which is a deep sleep in which your body and brain relax the most.
Several studies have even demonstrated that regular exercise is an excellent technique for combating insomnia.
Looking to start your strength training journey?
At Strength Ambassadors, we offer Strength Classes, 1-to-1 Powerlifting Coaching, Olympic Lifting and more. Our team of dedicated coaches can help you reach your strength goals, whether you’re just getting started or you’re already a pro lifter.
Come and see what we’re all about at our London gym or book a strength class today!
Benefits of strength and weight training FAQs
What happens to your body when you start strength training?
Regular strength training may improve your quality of life and ability to perform daily tasks. Strength exercise can also help to keep your joints healthy.
What are the hidden health benefits of strength training?
As well as building muscle, regular strength exercise (also known as resistance training) can help regulate blood pressure, blood sugar, and blood cholesterol levels, according to research. It also aids in the prevention and management of heart disease and type 2 diabetes.