The choice to incorporate a certain type of resistance depends on your level of physical fitness and familiarity with the exercise equipment as well its availability.
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Science backed benefits
Many studies documented that strength training exercises are extremely effective both for active and inactive individuals.
Especially for older individuals, strength training preserves independence while trimming your silhouette pleasingly, says Julie K. Silver, MD (1).
In fact, people with health concerns—including heart disease and arthritis—often benefit the most from an exercise program that includes lifting weights 2 to 3 times a week, says the Centers for Disease Control and Prevention (2).
Strength training in conjunction with regular cardiovascular exercise can also have a profound impact on a person’s mental and emotional health.
An article published by George Mason University states that strength training workouts at moderate intensity proves to be the most effective in the reduction of anxiety symptoms as well as other benefits including (3):
1. Cognition
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Cognition allows a person to interpret learned information by processing and integrating it with existing knowledge. "One research" has shown that resistance training enhances cognition by improving memory and executive functioning.
Another 12 month long study on cognitive decline amongst seniors captured the benefit of resistance training in cognitive functions (4).
Their results show once-weekly or twice-weekly resistance training improved the executive function of selective attention and conflict resolution among senior women by 10-12 %.
2. Depression
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Strength training provides similar improvements in depression as antidepressant medications, reported the Centers for Disease Control and Prevention (5).
Currently, it is known that people feel better after they exercise, particularly strength training.
One study shows that exercise and strength training release a hormone called endorphins, neurotransmitters that improve our mood and make us feel better by enhancing pleasure and minimizing pain.
Endorphins are released during long, continuous workouts done at moderate to high intensity.
Also people tend to be happier after weight training because they feel stronger.
3. Chronic fatigue
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According to George Mason University, about 25% of Americans suffer from feeling of fatigue or more simply put, getting tired too quickly.
Though everyone experiences fatigue at some point, too fast to feel tired can negatively impact one's daily performance and mental health. One scientifically proven solution is exercise.
More specifically, strength training and low-intensity cardio help a great deal.
Research has shown these two forms of exercise can be the best interventions for improving a person's stamina and functions. Additionally, they can improve strength, increase aerobic capacity, and prevent symptoms associated with chronic fatigue.
Other numerous health benefits have been associated with strength training:
- Arthritis
- Diabetes
- osteoporosis
- obesity
- lower back pain
- depression
4. Healthy bone
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Regular strength training workouts do more than just shaping your muscles.
It can prevent bone loss by increasing bone density.
As you age, this becomes increasingly more beneficial as osteoporosis, caused by loss of bone density is a major health problem starting middle age (USDA Human Nutrition Research Center).
By increasing bone density, strength training can reduce your risk of bone fractures and osteoporosis.
Just because you have a decade or two ahead of you before hitting the middle age, don't put off efforts to keep your health and bone in check.
5. Osteoporosis
Osteoporosis is much more common in women than men; this is primarily due to the hormonal cycle.
According to National Osteoporosis Foundation, women are more likely than men to suffer from osteoporosis and can lose up to 20% of their bone density in the five to seven years following menopause.
Strength training can also help to slow down muscle loss, a condition known as sarcopenia.
Strength training combats the loss of muscle mass by increasing muscle density and strength. The loss of muscle mass and strength can negatively affects balance, gait and overall ability to perform daily tasks.
6. Lose Body fat
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Do you want to reduce your body fat? Strength training can help!
Strength training workouts build muscle mass.
Because muscles are more active and energy-demanding than fat, trading in fat for muscles means more energy is needed to maintain these tissues, according to University of Illinois At Urbana-Champaign.
The higher the proportion of muscle mass you have, the higher your resting metabolic rate will be.
In fact, muscles contribute as much as 20 to 25% to total resting metabolic rate.
For muscles needing more energy to sustain itself and perform daily functions, it results in a higher resting metabolic rate and causes your body to burn more calories efficiently.
Measuring your body fat uses Basal Metabolic Rate or BMR.
If you have a higher percentage of muscle compared to fat, you will have a higher BMR.
One study shows that moderate duration of strength training exercises improve the capacity of muscle to oxidize fat, aiding fat loss.
There are numerous other benefits of strength training.
Here is a list of strength training benefits, provided by Better Health Channel:
- Increase muscle strength
- Increase lean muscle mass
- Weight management
- More Stamina
- Improve depressions
- Improve posture
- decrease risk of injury
- Increase self-esteem
- Enhanced performance of everyday tasks
- Prevent osteoporosis
- Reduce the risk of heart disease
- Improve cholesterol levels
- Decrease body fat percentage
- Reduces axiety
Getting started with strength training
The American College of Sports Medicine recommends that adults perform "strength training workouts” a minimum of two non-consecutive days per week, with one set of 8 -12 repetitions for healthy adults or 10 - 15 repetitions for older and frail individuals.
For most, 8 to 10 exercises should be performed to target the major muscle groups.
How to Progress Appropriately
Progressing your resistance training or strength training to meet your specific goals is not only important but necessary.
Progression can mean different things to different people, but for the purpose of this post, we define progression as “the act of moving forward or advancing toward a specific goal over time until the target goal has been achieved.”