The thought of strength training may call to mind images of pumping iron at the local gym. And the people in these images may be mostly young and mostly male.
But strength training is essential for everyone…at any age…male or female.
If anything, strength training only increases in importance as people age. Because in the absence of balanced hormones, sufficient protein intake, and regular resistance or strength training, your body will lose muscle mass over time.
But it doesn’t end there. Take a look at seven of the important benefits that strength training yields.
1. Builds Muscle Strength
One of the primary reasons people should lift weights (or engage in some other form of resistance training) is to maintain and build muscle strength.
Resistance training causes micro-tears in your muscle fibers. After each training session, your body will repair these tears, resulting in increased muscle mass and strength.
Stronger muscles improve mobility and make everyday tasks easier.
2. Improves Bone Health
Strength training encourages your body to make new bone tissue. Specifically, when muscles put stress on bones, bone cells called osteoblasts are stimulated to produce new bone. The result is stronger bones and a reduced risk for developing osteoporosis.
3. Increases Balance and Stability
Stronger muscles, especially in your core and lower body, help to improve balance, stability, and the control you have over your body. This is important for fall prevention as people age.
4. Boosts Metabolism
A reduction in muscle mass can be one reason metabolism slows down as people age. This is because muscle burns more calories than fat, even when sleeping.
Strength training increases metabolism by helping to build and maintain muscle mass.
5. Improves Joint Health
Strength training provides the following benefits for your joints:
- It provides support and reduces stress on your joints
- It moves your joints through their full range of motion, which improves tendon and ligament flexibility
- It stimulates the production of synovial fluid, which provides lubrication for your joints
- It reduces the pain often associated with inflammation of the joints
6. Improves Mental Health
All forms of exercise, including strength training, release endorphins. These “feel good” chemicals can reduce symptoms of anxiety and depression to give your mental health a boost.
7. Supports Independence
Taken to the extreme, staying strong will help you to remain active and independent as you age. In other words, strength training goes a long way toward making sure you remain capable of doing everyday tasks without needing assistance from others.
Your Strength Training Action Plan
If you would like to benefit from strength training, here are some helpful tips:
- If you’re new to strength training, book a session (or several) with a personal trainer to be sure you know exactly what to do and how to do it. Proper form goes a long way toward preventing injury. It will also ensure you’re getting the most from your workouts.
- If you find going to a gym intimidating, don’t let that keep you from engaging in this important form of exercise. A lot can be accomplished at home with a small set of dumbbells, some resistance bands, and your own body weight.
- Don’t do the same workout day after day. You’ll achieve better results and be less likely to suffer from overuse injuries by switching up how you’re exercising any particular muscle (or group of muscles).
- Don’t exercise the same muscle (or group of muscles) two days in a row. Your muscles need rest days in between training days.
- Make sure your diet includes enough protein and amino acids to support good muscle health…especially if you’re vegetarian or vegan.
- Make sure your hormones are optimized…especially testosterone. (This includes women.)
Are you losing muscle mass? Renew Youth is here to help with physician-supervised hormone therapy and supplement recommendations. Call us at 800-859-7511 or use our easy contact form to schedule your complimentary 30-minute consultation.