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Many people shy away from strength training because they mistakenly believe it will make them gain weight or “gain bulk.” As a result, many regular exercisers focus on cardio-based activities and avoid the weight room altogether. Despite what you may have heard or read, holding on to this belief can prevent you from achieving your health and fitness goals and may have long-term negative health consequences. In fact, strength training can actually help prevent weight gain, improve body composition, and promote long-term benefits. Here are some reasons why it's important to incorporate muscle training into your regular exercise routine to achieve your health-related goals.
Increased calorie expenditure
Increased calorie expenditure can be caused by resistance training due to both acute effects of exercise sessions and long-term effects from increased muscle mass. While a modest number of calories may be burned during a workout session, the benefits extend beyond the workout. Research has shown that calorie expenditure can remain elevated for several days after exercise. For example, a study found that a single resistance training session resulted in a 5% increase in resting energy expenditure, which remained elevated up to 72 hours after exercise. Consistent strength training was also noted Increase in resting metabolic rate by about 7% in both young and older adults. In addition to the post-workout benefits, muscle mass increased with resistance training increases metabolism because muscle mass requires more energy to maintain tissue. Therefore, consistent strength training can ultimately help you burn more calories throughout the day, helping you reach your weight loss goals, even when you're working or relaxing on the couch.
Improved body composition
Body composition is the relative ratio of fat mass and fat-free mass (consisting of muscles, bones, organs, water and connective tissue). Physical inactivity, poor nutrition, aging and many chronic diseases can lead to loss of muscle mass and bone and an increase in fat mass. Muscle training can Pause or reverse these changes This leads to increased muscle mass, maintenance or improvement of bone mineral density, and fat loss. Because of these changes, tracking changes in body composition over time may be more useful than measuring body weight, as weight can remain stable as muscle mass increases and fat decreases. For example, Researcher reported a 6.8 pound decrease in fat mass along with a 4.4 pound increase in fat-free mass with no change in body weight after 26 weeks of resistance training in older adults.
This research also shows that you don’t have to worry about “bloat.” Unless you specifically train, eat, and supplement to maximize muscle size and weight gain, you will not experience this effect. Instead, by changing your body composition through more muscle and less body fat, strength training can help reshape your body, improve muscle definition, and maintain a healthy weight.
Increased strength
Consistent strength training can significantly improve strength in both young and older adults. While even low-intensity muscle training can have positive effects, greater strength improvements are experienced with increasing training intensity. A Loss of strength with increasing age is associated with functional impairment, slower gait speed, increased risk of falls, loss of independence, hospitalization and poor quality of life. because maximum strength peaks Strength training is an essential part of a comprehensive fitness program at any age to maintain and improve strength and physical function.
Improved health outcomes
In addition to weight, body composition, and strength-related outcomes, strength training can also have positive effects on many other health outcomes. Research has shown that strength training can help Prevention and treatment of many chronic diseases including cardiovascular disease, type 2 diabetes and cancer. In addition, strength training has been associated with positive mental health outcomes including improved cognition, self-esteem, fatigue, anxiety and depression.
Conclusion
Strength training is an essential part of a comprehensive fitness program. Whether your goal is to improve weight or body composition, improve strength and function, or improve overall health, strength training can help you get there. If you're new to strength training, start slowly with lower resistance and gradually progress over time.
Try some strength training programs using the ACE exercise library