Every person who goes to the gym is there with their own goal. For one, it is weight loss; for another, gaining muscle mass; for someone else, it is an entire socialization process necessary for mental health. But how to organize and create your own training plan to achieve the main goal – to truly gain maximum benefit for your physical and mental health? In any case, if your goal is to improve your physical well-being and health, then strength training is one of the things worth putting at the top of your daily to-do list.
Strength training is also known as weight training, muscle training, or resistance training. The general definition of strength training is any physical movement where you use your body weight or equipment (for example, dumbbells, barbells, resistance bands) to build muscle mass, strength, and endurance. We can read and hear a lot about the benefits of strength training, but this article summarizes those benefits that are truly recognized and confirmed by the results and conclusions of scientific studies.
A very logical and recognized fact is that as a result of strength training, you become physically stronger. An increase in strength helps to perform daily heavy tasks (for example, carrying shopping bags or a child in your arms) much more easily and efficiently.
Strength training helps to activate and speed up metabolism in two main ways. First, building muscle increases the metabolic rate. Muscles are more metabolically efficient than fat mass, allowing you to burn more calories at rest. Second, studies show that the metabolic rate is increased for up to 72 hours after strength training. This means you are still burning extra calories hours and even days after the workout.
Reduces the risk of injuries and falls: Adults and adolescents who engage in strength training have a lower probability of injury and a reduced risk of falls, as you can better support your body and maintain balance. Strength training helps improve the strength, range of motion, and mobility of muscles, ligaments, and tendons. It can strengthen key joints, such as the knees, hips, and ankles, to provide additional protection against injuries. Furthermore, strength training can help correct muscle imbalances. For example, if you have strong hamstrings, hips, and a core (the deep abdominal musculature and corset area), the load is taken off the lower back during weight lifting, reducing the risk of back injuries.
In fact, one review involving 7,738 athletes found that strength training programs reduce the risk of injury by 33%. They were found to reduce the risk of injury in a dose-dependent manner, meaning that for every 10% increase in the volume of strength training, the risk of injury decreases by 4%.
Helps control blood sugar levels: Strength training can reduce the risk of developing diabetes and help those who already have this condition manage it better. Skeletal muscles help increase insulin sensitivity. It also lowers blood sugar levels by removing glucose from the blood and sending it to muscle cells. As a result, greater muscle mass can help improve blood sugar levels. Strength training can also reduce the risk of developing diabetes. One study involving 35,754 women over approximately 10 years showed a 30% lower risk of developing type 2 diabetes for those who engaged in strength training compared to those who did not.
Self-esteem: Strength training can increase your self-confidence, help you overcome challenges, work towards achieving a goal, and appreciate your body's strength. This can especially increase your self-efficacy and the belief that you are capable of succeeding or performing a task. In fact, reviewing 7 studies on young people aged 10 to 16, a significant correlation was found between strength training and high self-esteem, physical strength, and physical self-worth. Furthermore, a systematic review studying 754 adults showed a significant link between strength training and a positive body image, including satisfaction with one's body and appearance.
And as one of the main benefits resulting from weight training, one can mention the improvement of brain function and mental health. Not only weight training but all types of physical activity help improve mood. It is not for nothing that several studies have proven that strength training can reduce anxiety and improve mood.
Strength training provides several benefits for mood regulation, such as increased self-esteem and self-efficacy. Furthermore, exercise promotes the release of mood-enhancing endorphins, which can play a role in a positive mood in daily life and interaction with others. Don't be afraid of strength training – take your bag, prepare your sportswear and shoes, bring water, a towel, and confidently head to a strength training session to be one step closer to better physical and mental health!
Sources: healthline.com; PubMed Central
