During the last few years more and more studies have shown that strength training produces many health and fitness benefits. The following are 12 of those benefits.
Benefit One
Avoid Muscle Loss
Adults who do not strength train lose between 5-7 pounds of muscle every decade!
Strength training exercises help maintain muscle mass and overall strength throughout the years.
Benefit Two
Avoid Metabolic Rate Reduction
The average adult experiences a 2-5 percent reduction in metabolic rate every decade of life! Because regular strength exercise prevents muscle loss it also prevents the
accompanying decrease in resting metabolic rate.
Benefit Three
Increase Muscle Mass
A standard strength training program can increase muscle mass by about 3 pounds over an 12 Week training period. This is the typical training response for men and women who have not exercised before and who do 25 minutes of strength exercise, 3 days per week.
Benefit Four
Increased Metabolic Rate
Adding 3 pounds of muscle increases our resting metabolic rate by 7 percent, and our daily calorie requirements by 15 percent. Adults who replace muscle through strength exercise use more calories throughout the day, thereby reducing the likelihood of fat accumulation.
Benefit Five
Reduce Body Fat
In one study, strength training produced 4 pounds of fat loss after 3 months of training. That is, a basic strength training program resulted in 3 pounds more lean weight, 4 pounds less fat weight, and 370 more calories per day in food intake.
Benefit Six
Increase Bone Mineral Density
The effects of resistance exercise are similar for muscle tissue and bone tissue. The same stimulus that increases muscle myoproteins also increases bone osteoproteins and mineral content. Four months of strength exercise will significantly increase bone mineral density.
Benefit Seven
Improve Glucose Metabolism
One study reported a 23 percent increase in glucose uptake after 4 months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.
Benefit Eight
Increase Gastrointestinal Transit Time
Another study showed a 56 percent increase in gastrointestinal transit time after 3 months of strength training. This is a significant finding due to the fact that delayed gastrointestinal transit time is related to a higher risk of colon cancer.
Benefit Nine
Reduce Resting Blood Pressure
Strength training can reduce resting blood pressure. Combined with aerobic exercise it is even more effective. After 2 months of combined exercise, the program participants dropped their systolic blood pressure by 5 mm Hg and their diastolic blood pressure by 3 mm Hg.
Benefit Eleven
Reduce Low Back Pain
Strong low-back muscles are less likely to be injured. A recent study found that low-back patients had significantly less back pain after 10 weeks of specific (full-range) strength exercise for the lumbar spine muscles.
Benefit Twelve
Reduce Arthritic Pain
Sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritis pain need strength exercise to develop stronger muscles, bones, and connective tissue.
Oh yes, and the bonus: Benefit Thirteen
Looking Good!
After all is said and done, this is the one we all care about the most! Men, you will look good with your shirt off during the summer, and ladies, you'll slip on your favorite skinny jeans without needing to hold your breath!
Summary
There are 12 physiological reasons to perform regular strength exercise. On a more basic level, it is important to understand that proper strength training may help us to look better, feel better, and function better. Remember that our skeletal muscles serve as the engine, chassis, and shock absorbers of our bodies. Consequently, strength training is an effective means for increasing our physical capacity, improving our athletic performance, reducing our injury risk, enhancing our personal appearance, and improving our self-confidence. Everyone can benefit from a sensible program of strength exercise.