Strength training has numerous benefits; from helping to prevent illnesses and diseases, to better posture and balance, better sleep, and reduced stress and anxiety.
Improved musculoskeletal system
Strength training has a significant impact upon the musculoskeletal system, as it helps to maintain functional abilities and prevents osteoporosis, sarcopenia, lower-back pain, and other disorders.
Positive effects upon health risk factors
Sensible strength training involves precisely controlled movements for each major muscle group, and does not require the use of heavy loads. Research shows that strength training can have a positive effect upon risk factors like insulin resistance, resting metabolic rate, glucose metabolism, blood pressure, body fat, and gastrointestinal transit time, which are associated with diabetes, heart disease and cancer. What's more, all the benefits of strength training can often be obtained in just two 15 to 20 minute training sessions per week.
Other benefits of strength training:
- Improved performance of everyday activities – like lifting, carrying, and walking up stairs with greater ease
- Improved overall flexibility, with a reduced risk of muscle pulls and back pain
- Increased metabolism, meaning that your body still burns fat even while at rest
- Stronger muscles, tendons and ligaments that are less likely to give out under stress and are less likely to suffer injuries
- Stronger muscles can help you stand and sit straighter and more comfortably, thus resulting in better balance and stability
- Increased HDL - High Density Lipoprotein (good cholesterol) and decreased LDL - Low Density Lipoprotein (bad cholesterol)
- Reduced risk of diabetes and the need for insulin
- Decreased risk of cardiovascular disease
- Lower blood pressure, especially if has been high in the past
- Decreased risk of breast cancer due to the reduction of high estrogen levels associated with the disease
- Decreased or minimized the risk of osteoporosis due to increased bone mass
- Fewer symptoms of PMS (Premenstrual Syndrome)
- Reduced stress and anxiety
- Better sleep – you’ll fall asleep more quickly and will sleep more soundly. Clinical studies have shown that regular exercise is one of the three best tools for effectively managing stress
- Decreased likelihood of developing colds, flus and other illnesses.