4 Amazing Benefits of Strength Training

By on October 5, 2011
Man and woman strength training together.

We all know about cardiovascular training and how great it is for your overall health, but why stop there? Strength training offers many unique benefits for people of all ages, abilities, and fitness levels.

During the first 30 years of life, strength and muscle mass increase steadily as you grow, but most people begin to lose muscle strength and mass beginning in their early thirties. Research shows that if you are sedentary after age 30, lean muscle mass deteriorates at a rate of approximately one-half percent per year. That’s the equivalent of five to seven pounds of muscle every decade!

In fact, the older you get, the more beneficial it is to incorporate strength training in your lifestyle. If you need a little more persuasion, read on about how hitting the weights can improve your health!

Avoid Muscle Loss

Walking, running, cycling, and other aerobic activities are great for your heart and lungs, but they are limited in their ability to build and maintain your muscle mass. Results of strength training programs depend on genetics, nutrition, quality of training, and other factors, but most people can expect significant gains in muscle strength and endurance by training consistently (two or three times per week) in as little as two months. To see results even faster there are supplements to get ripped that will help decrease your bodyfat percentage and promote muscle growth, while providing a significant boost in workout endurance.

Keep Metabolism Elevated

Muscle is a metabolically active tissue. A person who has more muscle tissue (lean body mass) burns more calories even at rest than someone with less muscle tissue. Without regular strength training, most people need fewer and fewer calories each year, but frequently find it difficult to eat less to adjust for the difference. Strength training can help prevent this gradual lowering of energy expenditure as you age.

Increase Bone Density

Osteoporosis is a debilitating disease in which bones become porous, spongy, and susceptible to fractures. Regular strength training has been shown to increase bone mineral density in just a few months and thus reduce the risk for osteoporosis. If you are deficient in dietary calcium are thin-framed, female, certain ethnicities, or have a family history of the disease, you are at even greater risk, so pumping some iron can be particularly helpful.

Reduce Body Fat

This point underscores the metabolic benefits of strength training. The more muscle mass you have, the more calories you burn. By eating and exercising consistently, and incorporating strength training, you will likely begin to lose body fat and build muscle mass. This sometimes means that the scale doesn’t move much, but your clothes will probably fit differently, and you might notice changes in the way you look and feel. This illustrates why it is important to focus on measures other than body weight to track progress.