The benefits of strength training are numerous; from helping to prevent illnesses and diseases to better posture and balance, better sleep and the reduction in stress and anxiety.
Improved musculoskeletal system
Strength training has profound effects on the musculoskeletal system, as it helps maintain functional abilities and prevents osteoporosis, sarcopenia, lower-back pain and other disabilities.
Positively affects health risk factors
Sensible strength training involves precise controlled movements for each major muscle group and does not require the use of heavy loads. Research shows that strength training may positively affect risk factors such as insulin resistance, resting metabolic rate, glucose metabolism, blood pressure, body fat and gastrointestinal transit time, which are associated with diabetes, heart disease and cancer. And all the benefits of strength training are likely to be obtained in two 15 to 20 minute training sessions a week.
Other benefits of strength training:
- Enhances performance of everyday activities – like lifting, carrying and walking up stairs with greater ease
- Improves overall flexibility and reduces the risk of muscle pulls and back pain
- A boosted metabolism meaning your body can still burn fat even while resting
- Strong muscles, tendons and ligaments are less likely to give way under stress and are less likely to be injured
- Stronger muscles can help you stand and sit straighter and more comfortably and you’ll experience better balance and stability
- Increases HDL - High Density Lipoprotein (good cholesterol) and decreases LDL - Low Density Lipoprotein (bad cholesterol)
- Reduces the risk of diabetes and the need for insulin
- Lowers the risk of cardiovascular disease
- Lowers the blood pressure, especially if it’s high
- Lowers the risk of breast cancer by reducing high oestrogen levels linked to the disease
- Decreases or minimises the risk of osteoporosis by building bone mass
- Reduces the symptoms of PMS (Premenstrual Syndrome)
- Reduces stress and anxiety
- Better sleep – you’ll fall asleep quicker and sleep deeper. Clinical studies have shown regular exercise to be one of the three best tools for effective stress management
- Decreases the likelihood of developing colds, flu and other illnesses.