When you think of strength training you might think of big bulky muscles and heavy weights, however, there is so much more to it. If you’re looking to reduce body fat, gain lean muscle mass, AND burn more calories, then YOU should be doing strength training.
As we age, lean muscle mass decreases, and therefore our body fat can increase. The good news is no matter what age you are, with strength training you can increase your muscle mass and reverse these effects. In addition to gaining more muscle, strength training can help you:
- Reduce body fat.When you develop more muscle, your metabolism increases, therefore your body burns more calories each day.
- Increase bone density.By using weights or resistance bands, your bones are under a certain level of stress. This causes them to get stronger and can reduce your risk of osteoporosis.
- Improve cognitive thinking.Studies have shown that regular strength training improved thinking and learning in adults.
- Improve your balance.Strength training requires core strength and stability, therefore your balance can improve!
- Manage chronic conditions. The endorphins released while exercising can reduce the effects of depression. Strength training has also shown to improve conditions such as heart disease, obesity, and arthritis.
- Meet new people! Most gyms offer classes where you can meet new people AND get a guided workout at the same time. It’s a win win!
Strength training can be done using body weight exercises, free weights, machines, or resistance bands. I would start small with just 20-30 minutes a day, 2-3 times per week. It doesn’t require a huge time commitment to make a change and add this into your weekly regimen and I promise it is so worth it.
If you are unfamiliar with strength training I would recommend hiring a personal trainer so you can ensure that the exercises you are performing are done properly and safely. A coach will be able to assess your needs and guide you in the exercises that would be most beneficial to you and get you to your goals.
If you are interested in a training program please email me at firstname.lastname@example.org!
I hope this helps shed some light on the benefits of strength training!