The Benefits of Strength Training

The Benefits of Strength Training

The Benefits of Strength Training

Strength training refers to using a resistance to induce muscular contraction that builds the strength, anaerobic endurance, and size of skeletal muscles. The term is synonymous with resistance training weight training, and weightlifting. Nearly everyone can reap the benefits of strength training, including older adults and those with arthritis, osteoporosis, and other diseases. Common forms of strength training include free weights, weight machines, resistance bands, and body weight exercises. As always, please receive physician clearance before participating in a new exercise program.

Increased metabolism & weight maintenance – Strength training increases your metabolism in two ways. First, lifting weights increases the number of calories your body burns following a workout compared to simply performing cardio. It takes a lot of energy for your muscles to work for an extended period of time and to effectively recover, causing your metabolism to climb for several hours. Second, as you begin to increase your muscle mass, your body will become more efficient at using extra calories to feed your hard-working muscles and provide adequate energy to them.

Chronic disease management – Strength training is effective for managing obesity, diabetes, high blood pressure, heart disease, arthritis, back pain, and depression.

Improved bone strength – By applying resistance to your bones, you are placing stress on them, initiating the bone-building process. This leads to increased bone density and reduces the risk of osteoporosis.

Increased aerobic capacity – Physical activity, in general, is beneficial to the heart. By lifting weights, you are increasing the amount of blood flow to various muscles and requiring your heart to work harder than usual to supply adequate blood. To turn a resistance activity into an aerobic exercise for even greater benefits to your heart, you can lower the resistance, perform more reps, and decrease your rest time between sets and exercises.

Injury prevention – By strengthening your muscles, and especially the muscles in your core and legs, you will be less likely to experience an injury to your muscles, tendons, and ligaments. Increased core strength will improve your balance and posture, decreasing your risk of falling and fall-related injuries.

Increased flexibility – When you take your joints through their full range of motion during weight lifting, you increase your overall flexibility, which can help prevent muscle, tendon, and ligament injuries during physical activity.

 

References

  1. Resistance Train to Prevent Muscle Loss
  2. Strength training: Get stronger, leaner, healthier

Leave a Reply

Your email address will not be published. Required fields are marked *

Collette Sinnott, RD, CPT

Hi there! I am a registered dietitian & certified personal trainer with a love of cooking and the outdoors! I created this blog to share my nutrition and fitness expertise and promote healthy lifestyles focused on disease prevention. I advocate for variety in food choices without restriction and encourage others to eat mostly nutrient-dense foods while including enjoyable foods. I am also passionate about fitness and recognize the benefit in moving a little each day!

  • Continuing #tacotuesday with some shrimp tacos at home. Threw some brown rice, beans, and spinach together with shrimp and added minced garlic, salsa, tapatio, cumin, chili powder, and a little salt for some great flavor! Topped with plain Greek yogurt and mozzarella cheese on whole wheat tortillas.
👉HINT: plain yogurt tastes surprisingly like sour cream which means you can get an extra dose of probiotics, protein, and calcium by making this simple swap!
#tacos #shrimptacos #wholegrains #fiber #protein #dairy #nutrition #dietitian #registereddietitian  #rd #rd2be #fitness #sportsnutrition #eeeeeats #cravingwellness
  • Ate some delicious tacos with the best company this afternoon! 🌮🌮 @fosterthekaylie @afozter

#tacos #tacoselgordo #tacotuesday #eeeeeats #lasvegas #nutrition #dietitian #registereddietitian #rd #rd2be #cravingwellness
  • The past year has included so many great experiences with some wonderful people! I'm now officially a registered dietitian, moving to Las Vegas tomorrow with @afozter, and starting a new job in 2 weeks! Ready for the heat, live music, and more bowling! #rd #dietitian #registereddietitian #rd2be #nutrition #fitness #bowling #lasvegas #cravingwellness
  • I love #pesto so much that I've been putting it on everything: brown rice/sausage/veggie bowls, breakfast scrambles, and pizza!

Pesto is so easy to make and can be made so many different ways! Not to mention it's versatility and #positive nutrition profile, including unsaturated fats, #protein, #fiber, and many #vitamins and #minerals. The version I made here includes #walnuts + #sunflower seeds + #oorganics fresh herb #salad + #canola oil. A quick blend in my food processor was all it took to get a nice, smooth texture!

The basic #recipe includes:
🌰 Nuts/seeds
🌱 Greens
🥑 Oil
🧀 Cheese (optional)
🥄 Salt & pepper
  • Whipped up a batch of blueberry vinaigrette to pair with this strawberry, walnut, purple cabbage salad! Only thing missing is some goat cheese. Gettin in those #antioxidants #omega3s #vitamins #minerals 👌💪
#salad #recipe #protein #fiber #snack #nutrition #rd2be #dietitian #fitRD #sportsnutrition  #eattherainbow #cravingwellness
  • My favorite #preworkout when I workout in the morning and don't have time for a full meal: #fruit + #water. Carbohydrates and fluid are all you need before exercise to give your body quick energy. Remember to fuel-up with some protein, carbs, and fluid #postworkout to replenish your glycogen stores, give your muscles the best opportunity to repair and grow, and rehydrate!

#carbs #protein #workout #energy #fruit #berries #inseason #fitRD #nutrition #livefit #antioxidants #girlswholift #strengthtraining  #sportsnutrition #rd2be #training #fitness #cravingwellness
  • Sunday breakfast! Omelet with avocado, chorizo, tomato, & onion + potatoes on the side 😋🍳🧀🍅🥑
#breakfast #brunch #sundayfunday #avocado #healthyfats #veggies #nutrition #protein #rd2be #cravingwellness
  • Love these #amazing ladies! 😍😎 #dieteticintern #rd2be #futurerd #dietitian #nutrition #graduation #grad #isu #cravingwellness
  • How I feel on the last day of my last rotation in my dietetic internship 😀🙌🎉 #rd2be #dieteticintern #futurerd #madeit #yay #dietitian #nutrition #fitness #cincodemayo #freckles #cravingwellness
Instagram
Tags