Strength training, also known as resistance training, has so many benefits. We have always been very outspoken about why everyone should engage in strength training regardless of age or fitness level. Of course, we always think of ‘muscle’ when it comes to strength training, but there is more to it than just building or maintaining muscle mass.
World-renowned strength coach Bret Contreras made an exhaustive and extensive list of the benefits of strength training, full credit to him.
Improved Functional Performance
- Improve ease of daily activities
- Reduce cardiovascular demands
- Increase strength, power, speed, endurance and stamina
Injury Prevention
- Prevent falls, risk of bone fractures and disability
- Prevent muscle strains during recreational activities
Stronger Body
- Improve bone density
- Increase and preserve muscle
- Improve connective tissue strength
- Improve immune system
- Improve flexibility and mobility
- Improve joint stability
- Improve balance and coordination
- Improve posture
- Decrease pain
Decrease Risk of Disease and Illness
- Prevent osteoporosis and osteoarthritis
- Prevent sarcopenia
- Improve insulin sensitivity and prevent insulin resistance
- Improve resting metabolic rate
- Improve gastrointestinal transit time
- Decrease blood pressure
- Decrease arterial stiffness
- Decrease triglyceride levels
- Decrease total and LDL cholesterol and increase HDL cholesterol
- Reduce the risk of type 2 diabetes
- Reduce the risk of heart disease and heart attack
- Reduce the risk of stroke
- Reduce the risk of cancer
- Reduce the risk of metabolic syndrome
- Reduce the risk of frailty syndrome
- Reduce the risk of obesity
- Reduce chronic inflammation
- Improve gut microbiome
Improved Brain / Mental Health
- Improve cognitive function
- Increase self-confidence
- Increase self-efficacy
- Increase self-esteem
- Combat depression
- Combat anxiety
- Improve mood
- Decrease emotion-related impulsivity
- Decrease psychological stress
- Increase sense of well being
- Improve memory
- Prevent neurodegeneration
- Reduce brain atrophy
- Increase functional brain network connectivity
Improved Life
- Improve the quality of life, life satisfaction and happiness
- Increase lifespan and decrease all-cause mortality risk
- Increase sleep duration and improve quality of sleep
- Improve appetite satiety
- Diminish biological aging and premature death
- Increase daily energy and reduce fatigue
At SVPT, we focus on strength training and its many forms because it is the fountain of youth and can help not just with athletics but the quality of life. Strength training can involve bodyweight, free weights, machines and resistance tubing. Many tools are available to improve the strength of your body and muscles.
Reach out to a fitness professional today to learn the proper form and application of strength training so you can live an easier and healthier life.
Shara Vigeant, BA, NSCA-CPT, CFSC
