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What is strength training?

Written by Hannah

It’s a core-crunching, weight-repping, mood-boosting, endurance-building, body-performance kind of training.

 

Strength training must be at the top of your list to improve your health. It focuses on one or more muscle groups to perform a specific task, such as your body weight or equipment, to build muscle mass, endurance, and strength. 

 

Strength training has become an essential part of most exercise programs, and supporting evidence is ever-growing. 

 

What is strength training?

 

The general definition of strength training is any physical movement to build muscle mass, strength, and endurance.

Examples of strength training are:

  • Body weight: using your body weight and the force of gravity to perform various movements (planks, push-ups, squats)
  • Free weights: loose and movable equipment not attached to the floor or a machine (dumbbells, barbells, kettlebells)
  • Resistance bands: rubber bands that resist when stretched
  • Weight machines: machines with adaptable weights or hydraulics for resistance.

 

Two or three 20- or 30-minute strength training sessions every week can result in significant health benefits.

Here are some benefits:

 

Use it or lose it

Lean muscle mass declines with age.

Your body fat percentage will also increase if you don’t do anything to replace the lean muscle you lose over time. Strength training can help you maintain and improve your muscle mass.

 

Makes you stronger

Daily tasks become more manageable with improved strength, such as carrying heavy groceries or running around with your children.

 

Reduces your risk of falls

You’ll be better able to support your body. Many different factors contribute to falls, but most falls are due to muscle weakness and poor balance. Strength training using resistance and dynamic balance training improves both strength and balance. 

 

Lowers your risk of injury

It will help improve your muscles’ range of motion and mobility, ligaments, and tendons. Strength training can support strength around major joints like your knees and hips. It can also correct muscular imbalances, such as a more robust core which takes the load off of your lower back during lifting, thus decreasing your risk of lower-back injuries.

 

 Boosts your mood

Regular strength training will boost your mood and improve your mental health. Studies have shown that strength training can reduce anxiety. Exercise stimulates the release of mood-boosting endorphins, which can create a positive mood.

 

Over time and with consistency, you will notice an improvement in your strength. As your muscle mass increases, you’ll likely be able to lift weight more efficiently and for more extended periods. If you keep it up, you can continue to increase your strength, even if you’re not in shape when you begin.

Want to POWER UP? Learn about our strength and conditioning program here.

 

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