5 Reasons to incorporate Strength Training into your Fitness Regimen

I often hear from clients that there are certain types of exercise they just won’t or don’t do. As a general rule, I like my clients to have a say in their training programming - if I can fit in your preferences, it makes training more enjoyable. I don’t usually see objections to lifting weights, but definitely meet a lot of people that have limited or zero knowledge on how to strength train effectively. While running is good for cardio and endurance, there are specific benefits of strength training that make it a necessary component to any training program.

First off, we all know that lifting weights builds muscle. Maybe you’re someone that is afraid of building too much muscle and looking bulky. For the general population, this isn’t something to be worried about, and with proper training, building lean muscle is much simpler to achieve than mass gains.

Secondly, building lean muscle mass increases metabolism (even resting metabolism - meaning you’ll burn more calories at rest). The more lean muscle mass you have, the more you’ll burn, because muscles are much more efficient at metabolizing than fat is.

Third, resistance training increases bone strength. For this reason, resistance training is crucial at any age. Anyone can reap the bone health benefits of resistance training, even if you’re older. When stress is put on the bones through resistance training (which can be done with body weight, dumbbells, resistance equipment, etc.), it signals bone making cells to rebuild stronger. This can help decrease the chance of osteoporosis as you age, as well as help to prevent falls and fractures.

Strength training has other benefits for health as well, including heart health (lowering blood pressure, decreasing LDL, increasing circulation), and also manages blood sugar - skeletal muscle increases insulin sensitivity, reducing the risk/promoting the control of diabetes. The more muscle mass, the more managed blood sugar levels will be.

I realize I technically already gave more than 5 reasons, but just to add the whipped cream and cherry (and hammer my point home), resistance training will also increase mobility and flexibility by increasing joint range of motion. Additionally, there is scientific evidence that strength training improves mood and mental state by improving self-esteem and self-efficacy, as well as releasing mood boosting endorphins. I once had a therapist tell me that 30 minutes of exercise can produce the same effect as an anti-anxiety med, and I took that and ran with it. (Always consult with your physician before changing any medications - this is not medical advice, but rather a call to action regarding taking your health into your own hands).