Whether you want to build biceps like a bodybuilder or become stronger and more resilient, you should incorporate strength training into your fitness routine. Adding weights or resistance to your exercise will help you tone muscles and build overall strength while improving flexibility and balance.
Your strength training routine will make you strong and healthy when done correctly. Here are four benefits to getting started:
Increased Muscle Mass
Muscle mass (also known as lean body tissue) burns more calories than fat, even at rest, so building muscle can help you maintain or lose weight. Plus, more power makes regular movements easier and can reduce aches and stiffness that often interfere with sleep. Research shows that strength training can also help you live longer.
A typical strength training workout includes 2-4 exercises targeting the chest, back, shoulders, biceps, triceps, and legs. Training like Train to Ride each muscle group two or three days per week is best, but it takes time for recovery between sessions.
Incorporating strength training into your fitness routine can provide many health benefits, including a healthy heart and strong bones, improved balance and coordination, increased muscle mass and power, lower risk of injuries from other types of exercise, as well as greater confidence and self-esteem. The key is to include a variety of workouts that work for different muscle groups and use a variety of resistance, such as free weights, machines, body weights, or plyometrics.
Many people associate strength training with bodybuilding and bulky muscles. Still, it is essential for various reasons – even if maxing out your biceps or getting a six-pack isn’t your goal. According to research, a regular strength-training regimen can help prevent the natural loss of muscle mass that comes with aging (a condition known as sarcopenia) and increase balance, coordination, and posture.
Strength training involves exercises that cause the muscles to contract against an outside resistance, such as your body weight, free weights, exercise machines, plyometrics, and resistance bands. If you’re new to strength training, start with basic, low-weight exercises and gradually increase the weight and number of repetitions over time.
Weekly 20- to 30-minute strength training sessions like enduro monthly strength training should increase your strength and muscle mass. A trainer or fitness specialist can help you determine the best weight, number of sets, and reps for your specific goals and health status.
Lower Risk of Injury
Strength training can help to balance and reduce muscle imbalances. This helps to decrease the likelihood of injury, especially when paired with proper warm-ups (stretches and light aerobic exercise) and the avoidance of advanced techniques or equipment used by novices.
It can also reduce the risk of osteoporosis by strengthening the bones and nudging bone-forming cells into action. This is particularly beneficial as we age and become more susceptible to fractures, but even young adults can reap these benefits.
However, it’s important to note that all forms of exercise come with their risks, and injuries can be exacerbated if the incorrect technique is used or the body is over-tired. It is, therefore, essential to start a new exercise program slowly and work with a qualified fitness professional or personal trainer to ensure correct form and safety.
The results of your strength training workouts (as well as your accomplishments as you progress through each week’s program and increase your dumbbell weights or repetitions) can give you a great sense of self-confidence. Studies have shown that people who participate in regular strength training have higher physical self-perceptions, better body image, and more excellent beliefs in their physical capabilities – all of which are positive aspects of overall psychological health.
As a bonus, the lean muscle mass you build through consistent strength training will make you feel more confident and attractive, even without changing your body shape. Additionally, resistance exercise has been shown to elevate the metabolism for up to 72 hours post-workout, burning more calories even as you rest. That can also help you maintain a healthy weight and prevent excess fat gain.