Should you be doing it?
Ah, strength training: that side of exercise we all know we probably should be doing, but which many of us never explore – and which many aren’t really sure that it should be done at all.
With today’s busy lifestyle, it’s hard enough to find 30 minutes to bang out some cardio, much less be dedicated to lifting weights or using weight machines several times a week. Also, many people are a little nervous about trying weightlifting without the knowledge of a trainer or an experienced person showing them the ropes so that they can avoid injury.
Being a naturally muscular woman with more of a thick build, I always have been terrified of strength training because I was afraid it would make me bigger or too muscular (think bodybuilder, not yoga instructor). It’s also pricey to invest in various weights or equipment. So should it be something into which you invest your time, dedication and money?
Research supports that yes, almost absolutely you should. There are multiple benefits to your body and mind from strength training, also known as weight training or resistance training. Using resistance against your muscles with dumbbells, resistance bands, weight machines or even your own body weight increases the workload on a specific muscle or muscle group, forcing it/them to get stronger. Stronger muscles are healthier muscles, which is great for your health, but there are also many other benefits of strength training. Here are some of them:
- Increased calorie burn and improved metabolism
Who doesn’t want this?! Strength training helps you burn more calories and revs your metabolism in two ways: Firstly, it builds muscle mass, which burns more calories than fat. Secondly, it also increases your metabolic rate. Studies have shown that metabolic rate can be increased up to 72 hours after strength training, which means you burn more calories for hours and even days after a good strength workout!
- Makes you look leaner
This is because muscle is more dense than fat, so it takes up less space. Building stronger muscles helps create a leaner appearance and can help you lose inches in your body measurements, even if you don’t notice a large difference on the scale. In my own journey with strength training and my fear of getting that “bodybuilder look,” I found that I don’t need to be afraid of strength training. It doesn’t make you bulky; it makes you lean!
- Better sleep
Regular, consistent exercise has been proven to improve sleep patterns, resulting in less awakening and deeper sleep. Sounds pretty good, right?
- Improved brain health, mood regulation and reduced anxiety
Improved blood flow to the brain during and after strength training may be responsible for improvements in cognitive function and memory, and studies have shown it may reduce inflammation. Strength training also can boost your mood and lower anxiety by releasing endorphins, which can help support an overall positive mood.
- Stronger bones and stable blood sugars
Regular strength training puts a bit of healthy stress on your bones, which helps the cells rebuild stronger, more stable bones. This can decrease your risk of osteoporosis and fractures and improve balance. It also can regulate your blood sugar by increasing your body’s ability to process insulin and moving glucose from the blood into the muscles, lowering your blood sugar.
The bottom line is that strength training is worth the time, effort and expense, although the best part is that you don’t have to have any equipment at all to do it. The benefits can be reaped in a short period of time by using your own body weight to do exercises such as squats, push-ups, planks and lunges. Dumbbells or resistance bands are great options, too. And if you’re a gym person, there are many options for you there.
A session of 20-30 minutes two to three times a week is a good starting routine for strength training. Alternating muscle groups from day to day so no single group is focused upon two days in a row allows your muscles to rest after a good workout, which helps avoid injury.
There are tons of resources online regarding strength training, and there are lots of personal trainers that are available for sessions if you want to broaden your knowledge about it or work on a specific target or goal. If you’re thinking of trying it in the new year – or anytime, for that matter – do it; your body will thank you!
