Strength Training For A Healthier You
Despite its health benefits, strength training tends to have a bad reputation of being a “man-only” sport. Regardless of your gender, Whether your goal is to lose body fat, gain muscle/strength or get healthier, you definitely need to consider including strength training in your exercise routine.
Benefits Of Strength Training
- Boosts metabolism: Simply put, the more muscles you have, the more calories you burn. Unfortunately, our muscle mass declines as we age. Strength training helps preserve muscle mass at any age.
- Strengthen bones: Strength training increases bone density and helps in reducing the risk of developing osteoporosis as we age.
- Increases body balance: Building muscles contribute to better balance, coordination and posture.
- Lowers risk of Chronic diseases: According to Centers for Disease Control and Prevention (CDC), strength training can help in lowering the symptoms of diseases like: arthritis, diabetes, osteoporosis, and obesity.
- Improves mental health: Strength training helps in lowering depression levels. It also affects self-esteem and boosts self confidence.
Strength Training: Getting Started
It is important to first consult your doctor if you have any medical issues.
- Choose a weight or resistance level heavy enough to cause muscle fatigue after about 10 -12 repetitions, and light enough to avoid muscular failure before reaching the desired rep-range (muscular failure is when you fail to perform any more reps despite your best efforts).
- Use proper technique and form while doing any strength training exercise to avoid injury. If you are uncertain about the exercise, ask a reliable coach.
- Listen to your body. While mild muscle soreness is normal, severe pain or swollen joints are signs that you are overdoing it. Give your muscles time to recover.