Overview
There is a common misconception that strength training (a.k.a resistance training) and muscle building is exclusive for athletes and young adults who want to show off their abs.
However, strength training is crucial for everyone, especially the older age groups, in which muscle atrophy starts to occur. In fact muscle trophy is so prevalent in older adults it has a special name…sarcopenia!
There are several benefits to doing strength training, which affect all organ systems, including the heart, liver, and digestive system.
In this article, we will discuss the major benefits of resistance training and how it can drastically improve your health.
Top 5 benefits of strength training
1 – Builds up lean muscle mass
During a strength training session, your muscle fibers will undergo microscopic tears, which activates the repair process, using growth hormones.
These hormones consist of Insulin-like Growth Factor 1 (IGF-1) and Human Growth Hormone (HGH) that repair the torn fibers. However, and since your body is super smart, it will not only regenerate the damaged tissue, but it will also make the muscles bigger to handle future strains.
Subsequently, you will end up with a bigger muscle mass that helps you lift more weight, creating a virtuous cycle.
SPECIAL NOTE FOR WOMEN: Resistance training will not make you look like the Hulk! You don’t have the hormones required to grow large muscles. You will become shapely, sexy, and healthy!
2- Burns fat while you sleep
The special thing about strength training is that you’ll be burning fat even after you stop working out. In fact, some estimates state that the fat-burning process lasts for days.
Most of the muscle repair occurs during sleep, which needs a considerable source of energy, and the only place to get that is the stored fatty acids in your adipose tissue (yep, that’s your fat!).
Therefore, you will be burning fat during your sleep!
3 – Increases BMR
Basal metabolic rate, or BMR, is a metabolic parameter that’s used by physicians and nutritionists to measure the number of calories your body needs to keep your organs functioning.
This number is versatile and depends on several factors, including age, gender, body type, lean muscle mass, and the degree of physical activity you’re getting.
Fortunately, strength training significantly increases BMR, leading to more energy expenditure, which allows you to eat more calories without gaining weight.
4 – Increases bone mineral density
There is a consensus in the medical community about the importance of resistance training in bone health.
Researchers found that lifting weight increases bone mineral density by upregulating the activity of osteoblasts.
These bony cells are responsible for the deposition of minerals like calcium and phosphate to strengthen the bones.
So, forget about all those bone supplements…hit the weights instead.
5 – Reduces the risk of multiple debilitating diseases
Strength training reduces the risk of several maladies, such as coronary artery disease, blood hypertension, and some cognitive disorders.
This is mediated by a decrease in the number of risk factors (e.g. obesity, high cholesterol, sedentary lifestyle).
One particular ailment that benefits from weight lifting is type 2 diabetes. Weight training results in increased insulin sensitivity of liver and muscle tissues.
Conclusion
Hopefully, we managed to convince you of the benefits you can expect from lifting weights.
If you have any questions, you can ask them in the comment section below, and we’d be happy to answer.