![]() Strength training lowers your risk of falls, as you’re better able to support your body ( 16, 17, 18). Therefore, you may lose inches off of your waist even if you don’t see a change in the number on the scale.Īlso, losing body fat and building stronger and larger muscles showcases more muscle definition, creating a stronger and leaner appearance. ![]() This is because muscle is more dense than fat, meaning it takes up less space on your body pound for pound. Can help you appear leanerĪs you build more muscle and lose fat, you will appear leaner. Multiple studies have shown the benefit of strength-training exercises for reducing abdominal and total body fat ( 13, 14, 15). Decreases abdominal fatįat stored around the abdomen, especially visceral fat, is associated with an increased risk of chronic diseases, including heart disease, nonalcoholic fatty liver disease, type 2 diabetes, and certain types of cancer ( 9, 10, 11, 12). This means that you’re still burning additional calories hours and even days after your workout ( 7, 8). Second, research shows that your metabolic rate is increased up to 72 hours after strength-training exercise. Muscles are more metabolically efficient than fat mass, allowing you to burn more calories at rest ( 5, 6). Strength training helps boost your metabolism in two ways.įirst, building muscle increases your metabolic rate. Gaining strength allows you to perform daily tasks much easier, such as carrying heavy groceries or running around with your kids ( 3, 4).įurthermore, it helps improve athletic performance in sports that require speed, power, and strength, and it may even support endurance athletes by preserving lean muscle mass ( 3, 4). Strength training helps you become stronger. There are many benefits to strength training that can improve your health. There are many types of strength training, such as bodyweight exercises, lifting weights, or circuit training.ġ4 benefits of strength training backed by science Strength training is any type of exercise that involves your own body weight or equipment to build muscle mass, endurance, and strength. With regular practice, your muscles will become stronger ( 1, 2). Regardless of the type of strength training you perform, the goal is to put your muscles under tension to allow neuromuscular adaptations and stimulate muscle growth. Suspension equipment: consists of ropes or straps that are anchored to a sturdy point in which a person uses their body weight and gravity to perform various exercises.Weight machines: machines with adjustable weights or hydraulics attached to provide resistance and stress to the muscles. ![]() Resistance bands/loop bands: rubber bands that provide resistance when stretched.Free weights: equipment not bound to the floor or a machine, such as dumbbells, barbells, kettlebells, medicine balls, or objects around the house.Body weight: using your own body weight and the force of gravity to perform various movements (e.g., pushups, squats, planks, pullups, and lunges).Most people focus on muscular endurance, circuit training, and muscular hypertrophy as part of their strength-training routine, while strength and power training are usually reserved for experienced athletes ( 1).ĭepending on the type of strength training you choose to reach your goals, you can use various equipment (or none at all), such as ( 1): It’s usually employed among trained athletes to improve their ability to perform explosive movements in their sport. This training combines power and speed to improve your power output. It’s best reserved for experienced exercisers who have mastered their form. This type of exercise involves low reps (usually 2–6) and heavy weights to improve your overall strength. During this form of full-body conditioning, you cycle through various exercises with little to no rest between them. Training to increase muscular endurance usually involves high reps using light weights or body weight. This refers to your muscles’ ability to sustain exercise for a period of time. Also known as muscle building, this type of strength training uses moderate-to-heavy weights to stimulate muscle growth. The main types of strength training include ( 1): ![]() The general definition of strength training is any physical movement in which you use your body weight or equipment (e.g., dumbbells and resistance bands) to build muscle mass, strength, and endurance ( 1). Strength training is also known as weight training, resistance training, and muscular training.
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