Strength training, often overlooked in favour of cardiovascular exercises, is a powerful form of physical activity that offers a multitude of benefits for your body and overall well-being. While many associate strength training solely with bulging muscles and bodybuilders, its advantages extend far beyond aesthetics. Engaging in a well-rounded strength training routine can lead to improved health, enhanced functional ability, and a better quality of life.
We spoke to Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who listed the benefits of strength training and the exercises to add to your routine.
Benefits of Strength Training
Increased Muscle Mass and Metabolism
Arora said, “Strength training involves resistance exercises that target specific muscle groups, leading to muscle growth and enhanced strength. Your resting metabolic rate rises as you gain greater muscle mass. This means you burn more calories even when at rest, which can be a helpful factor in weight management.”
Enhanced Bone Health
Strength training puts stress on your bones, triggering an adaptive response that leads to increased bone density. This is especially crucial as you age, as it helps in preventing osteoporosis and reduces the risk of fractures.
Also Read: Unveiling The Secrets: What Happens To Your Bones As You Age?
Improved Functional Strength
Arora added, “Functional strength is the ability to perform everyday tasks with ease and efficiency. Activities like lifting groceries, climbing stairs, or even getting up from a chair become less daunting when your muscles are well-trained.” This not only adds convenience to your daily life but also preserves your independence as you age.
Better Joint Health
Engaging in strength training helps in strengthening the muscles around your joints. This added support can alleviate joint pain and improve joint stability, making it a valuable form of exercise for individuals with arthritis or other joint-related issues.
Enhanced Mental Health
Physical activity, including strength training, has a positive impact on mental well-being. It releases endorphins (natural mood lifters), thus reducing stress and anxiety levels. Meeting your strength training goals gives you a sense of accomplishment, which raises your confidence and self-esteem.
Enhanced Posture and Body Mechanics
Arora highlighted, “Strength training exercises often target core muscles, which play a crucial role in maintaining proper posture and body alignment. By strengthening your core, you can alleviate issues like lower back pain and improve your overall body mechanics.”
According to research by the British Journal of Sports Medicine, it was found that dedicating only 30 to 60 minutes per week to strength training might suffice. Individuals exercising within this timeframe exhibited a 10-20% lower risk of all-cause mortality, and reduced risks of cancer and heart disease-related deaths throughout the study. The advantages reached a plateau after one hour and declined beyond two hours.
Exercises You Should Try
Arora listed exercises you should add to your strength training routine as follows:
Squats
Squats are a fundamental compound exercise that works the muscles in your legs, core, and glutes. They not only help in building lower body strength but also contribute to overall functional fitness.
Push-Ups
Push-ups are excellent for developing upper body strength, particularly in the chest, shoulders, and triceps. Modified versions can be performed if you're just starting or if you need a lower-impact option.
Also Read: Tips To Do More Push-Ups In 30 Days
Deadlifts
Deadlifts are full-body exercise that primarily targets the muscles in your lower back, glutes, and hamstrings. Proper form is crucial to prevent injury, so consider seeking guidance from a fitness professional.
Planks
Planks are fantastic for strengthening your core muscles, including the abdominals, obliques, and lower back. They also engage your shoulders, arms, and legs, making it a comprehensive exercise for overall stability.
Rows
Rowing exercises, whether with free weights or resistance bands, target the muscles in your upper back, helping to improve posture and counterbalance the effects of prolonged sitting.
Lunges
Lunges work your quadriceps, hamstrings, and glutes. They also challenge your balance and stability, making them a functional exercise that translates to better everyday movement.
Pull-Ups or Assisted Pull-Ups
Pull-ups are fantastic for building upper body strength, particularly in your back and biceps. If pull-ups are challenging, you can start with assisted pull-ups or inverted rows.
Bottomline
Arora concluded, “You can start with bodyweight exercises at home and gradually incorporate resistance bands, dumbbells, or kettlebells as you progress. However, consulting a fitness professional before starting a new exercise regimen is advisable, especially if you're new to strength training or have any underlying health conditions.”
[Disclaimer: The information in this article is shared by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult with your expert before starting this exercise routine to avoid injury or complications.]