Why Start Strength Training?
I used to think all strength training meant weight training which means bulky.
I remember lifting 5lbs free weights back in the day and someone telling me — “Radhika, you don’t want to be like those body builders and once you stop it turns to flab!”
Yikes! If looking bulky wasn’t one deterrence, turning into flab was motivation to pull the breaks.
Moving into the future, I’ve learned one big thing. I was wrong.
Strength training goes beyond lifting weights and getting buff. It increases your muscle strength. What does that mean in everyday life?
Something like groceries for instance. If you had more strength to lift more bags in one go without straining your back, you could get all your groceries from the car to the house in one trip!
So, I think it’s fair to say— strength training done right could make you stronger. And life’s easier when you’re stronger! 😉
That’s my driver when I switched gear to being pro-strength training. Let’s take a look at what strength training is and why it matters.
What Is Strength Training?
Strength training focuses gradually improving your muscular strength to resist force.
By conditioning your muscles, you strengthen your muscles, increase your body muscle mass and build your anaerobic endurance.
Simply put: you get stronger.
It’s critical to reinforce that resistance extends beyond just heavy objects like free weights, to also include body weight as well as elastic bands or even machine resistance that you can get from ecliptic machines.
“Gradual” is the key word. It’s important to gradually build your resistance rather than shocking your body to adapt to such resistance to reap the benefits from strength training and avoid injuries.
Remember, like everything, consistency is key. Practice makes perfect.
The Reality
Lean muscle mass makes up about 50% of the total bodyweight of young adults. But as you age, it decreases to be about 25% by 70-80.
And after 30, you begin to lose as much as 3% to 5% per decade!
So, what? Let’s put this into perspective:
Less muscle = less mobility + increased weakness
If that still means nothing ― maybe degenerative loss of skeletal muscle mass (also known as sarcopenia) will. With age, sarcopenia could make you 2.3-times more likely at risk of falls and fractures.
If my grocery anecdote hasn’t convinced you, nor has my reality check, read on for my top reasons to get your strength training routine going!
Reason 1: Build Muscle
One of the best ways to slow down muscle loss is strength training.
I’m borrowing this phrase from Mayo Clinic “use it or lose it.” You lose muscle mass with age, because of reduced activity and so does your metabolism.
When you succumb your muscles that are otherwise “asleep” you preserve and enhance your muscle mass and tissue. The other plus point, of course, is you burn calories even when you rest.
Reason 2: Speed Your Metabolism
Consistent resistance training, builds muscle and muscles burn more calories. How much?
Research shows excess post exercise oxygen consumption (EPOC) after strength training helps boost your metabolism rate. EPOC is the oxygen that restores your body to its normal, resting level of metabolic function.
As you increase your resistance in your workout, your body consumes more oxygen which burns more calories. So, it’s important to note that you need a complete total-body strength training program with little intervals to truly benefit from EPOC.
Reason 3: Protect Your Bones
With age, bone density decreases which makes it brittle and susceptible to fractures. As women, our hormones decline, which puts us at an even higher risk for developing osteoporosis.
In comes strength training. This isn’t a miracle worker. By regularly training, you not only build the strength of the muscles and tissues that protect your bones, but you also slow your bone deterioration and lower your risk of injury!
These are just some of the many benefits of strength training though the ultimate benefit goes without elaboration ―it improves your overall health and well-being.
Stay tuned to my next post on how to get started.
Your turn: Why do you spend time strength training? Do you have a favorite move? I’d love to hear from you! Hashtag #SaltPepperandEverythingBetween when you share on your social networks!
This article is not a substitute for medical or professional physical training advice. Always check with your doctor or physician before starting a new fitness routine.
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