Everyone knows that strength training is a great way to build and maintain muscle and strength. What many people might not know about it, however, are all the other benefits that are associated with a strength training routine.
Thus, strength training not only helps in the formation of an ideal shape, but is also a preventive measure for many diseases and pathologies.
Here are 7 reasons to start strength training right after reading this article:
1. Memory improvement
Studying might not be the only way to give the brain a boost. Any exercise will help keep your brain healthy, but researchers found that strength training led to beneficial cognitive function, especially in older adults.
Lifting weights for just 20 minutes can improve memory by 10%, a new study has found. Scientists believe that temporarily straining muscles stimulates the production of hormones that improve memory.
2. Healthy sleep
Scientists have come to the conclusion that strength training can become a new method of fighting insomnia. According to researchers, in order to sleep well, it is better not to run, but to visit the gym in the evening.
In one meta-analysis, it was shown that people who regularly engage in strength training fall asleep more easily, sleep longer and report better sleep quality. The same review noted that strength training helps reduce depression and anxiety, which may be one reason for improved sleep.
3. Accelerated metabolism
Muscle is an active body mass. One kilogram of muscle mass increases the basal metabolic rate by 100 calories per day. During exercise, muscle energy expenditure increases many times over. After very intense strength training, the basal metabolic rate remains elevated for 4 days (afterburn effect). It turns out that regular strength training is extremely important for metabolism: due to the "after-burn" effect, increased muscle mass, increased energy expenditure.
4. Muscle growth
I definitely recommend strength training for older people, because as the years go by, muscle mass decreases and bones weaken. In your eighth decade, you can lose up to 50% of your muscle mass. Studies have shown that strength training increases muscle mass in people in their 70s, 80s, 90s and even 100s – age is no barrier.
5. Strong bones
One of the most valuable benefits of strength training is bone strengthening. As we age, bones deteriorate and bone mass decreases, making them more susceptible to fractures. Our bones are constantly changing: being broken down by osteoclast cells and rebuilt by osteoblasts. Aerobic exercise is good for many body systems, but the evidence that it can protect us from bone mass loss is negligible. Strength training, in contrast, has a direct effect on bone health: it stresses bone by inducing osteoblast activity and suppressing osteoclasts. Thus, they promote the preservation of existing bone tissue and even help build denser bones. This significantly reduces the risk of osteoporosis, which is responsible for about 1.66 million hip fractures worldwide each year.
6. Cardiovascular health
Strength training has a beneficial effect on the cardiovascular system. Physical exercise increases cellular oxygenation, strengthens blood vessel walls and improves heart function.
One study says strength training for an hour a week can reduce your risk of having a heart attack or stroke by up to 70%. And you don't have to do it all at once. Three 20-minute sessions each week go a long way.
7. Mental wellbeing
Strength training promotes mental health. It increases self-esteem, self-confidence, willpower and stamina. Experts have found that exercise acts on certain neurotransmitter centers in the brain similar to antidepressants. Therefore, exercise in a depressed state can bring back a positive attitude towards life. By exercising consistently, a person feels energized and experiences more positive emotions. Prolonged strength training aimed at developing endurance increases beta-endorphin levels, which has a strong euphoric effect, helps to get out of the depressive state and contributes to gaining mental balance. Physical exercise helps to relieve negative emotions and reduce excess adrenaline resulting from stress.
Strength training improves many health indicators, especially when combined with an optimal healthy diet and aerobic exercise. In general, I recommend strength training to everyone, but especially to those who are overweight, lack muscle mass and have poor performance.