28 Dec 4 Science-Backed Benefits of Strength Training

This article will attempt to clearly show and explain what the scientifically proven benefits of strength training are and how you too can enjoy these. These are the top four benefits that you will realize through strength training when implemented correctly.

Strength training is the process of improving strength, endurance, and overall health using an exercise that is designed around a weightlifting or resistance program. It is generally accepted that you can either use free weights or weight-bearing cardio exercises to achieve strength and improved muscle mass. However, more recently, the use of resistance training using Cable Machines is more commonly seen as the safest way to train for strength for all ages and fitness levels. It is less jarring on the joints and less threatening than weightlifting for many that are just starting.

The Top Four Science-Backed Benefits

1.    Will Build Lean Muscle

If you follow a correctly designed and planned strength training program, you will be able to build lean muscle, and it is this muscle that will improve your heart health, as well preventing your bones from becoming weaker and thinner. Hypertrophy is the scientific name for the process of building muscles and it occurs best if you can stress or work the muscles regularly, with weights or resistance that can be increased as you get stronger.

2.    Increased Joint Flexibility

Strength training is one of the best-known ways to improve joint movement and flexibility. This improvement in joint flexibility and strength from weight-bearing exercises or resistance training will, therefore, fight off elderly diseases, such as arthritis and osteoporosis. Weights or resistance bands will serve to build the muscles used for movement and support the joints. Strength training is also a proven means of strengthening the tendons and improving their flexibility.

3.    Reduce Weight

The focus on strength training, especially for the major muscle groups will serve, better than most other exercises, to burn calories, both during the exercise, as well as long after the training session has finished. It is a great, science-backed way to lose weight. From a scientific point of view, building lean muscle with strength training is the logical way to maintain size and health and yet reduce body fat and burn calories. The muscles look for energy from the body for your workouts (burn calories) and build muscle to manage the weight or resistance exercises.

4.    Improve Heart Health

All of the benefits discussed above are essential components of good health and well-being and will all contribute to much-improved heart health. Firstly, strength training will lower abdominal fat and, therefore, reduce the possibility of restricted blood flow and a healthier cardiovascular system. The lifting of weights or the use of resistance and cable machines will also improve blood pressure and, therefore, serve to improve blood flow and the heart’s muscular strength.

Strength training or resistance and weightlifting that has a component of cardio or high repetitions is a scientifically proven means of improving overall health. It is critical to have a well-defined and clear program, start slow, and work your way up to peak health and wellness, increasing the weight or difficulty as you go. The benefits are clear and strength training should, therefore, form part of any exercise program.

Please check with your health care provider beginning any fitness protocol.

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Last Updated on December 28, 2022 by Marie Benz MD FAAD