Regina Kamba8 Benefits of weight training and why everybody should do it
On my first day at the gym, when I saw all the machines in there, I called aside the coach and told her; “I do not want to grow ‘bulky’ muscles, therefore, I won’t need to use those machines”. She just smiled and told me that I had nothing to worry about.
Will strength training make you ‘bulk up’?
Absolutely not! You’re not going to lift a dumbbell and make the type of strength gains seen on bodybuilders and professional weightlifters.
I have been working out with weights every day, five days a week, for quite some time and I can confirm that there is no sign of ‘bulkiness’ in my physique.
Weight training, also known as resistance or strength training involves moving parts of your body against some kind of resistance, like;
- free weights (e.g. dumbbells),
- resistance bands,
- fixed weights (e.g. barbells),
- weight machines, or
- your own body weight.
The ability to react quickly is necessary to avoid injury, and a slower walking speed is associated with a higher risk of mortality. Without strong skeletal muscle, the human body fails to function and will deteriorate quickly. The brain, heart, skin, and other vital organs rely on the building blocks of muscle tissue to function.
What’s the benefits of strength/weight training?
- Increases your lean body mass and tones your body
Consistently weight training for two to three days per week, can increase muscle mass. This increase in muscle mass, known as hypertrophy, is due to the increase in the size of muscle cells. This is not only beneficial to people who want to tone and build muscle but also for older adults who want to minimize muscle loss, also known as muscle atrophy.
- It makes your bones stronger
Every year, bone mineral density declines by 1 to 3 percent for adults who do not participate in resistance training. For women, resistance training has been shown to increase bone mineral density by over 3 percent. Strength training promotes bone development and increase bone density hence makes it easier for you to do regular tasks e.g. carrying your shopping bags, carrying kids, house chores, gardening and so on.
- Reversing aging in skeletal muscle
There is scientific evidence that suggests exercise is able to slow and reduce the effects of aging. Strength or resistance training has also been proven to improve physical performance, movement control, balance, posture, walking speed, functional independence, cognitive abilities, and self-esteem. When you lift weights, you not only strengthen the muscles and bones but also tendons and ligaments hence reducing the risk of injuries.
- Improves your Muscle Strength and Endurance
Improving the strength and endurance of your muscles isn’t just for show; it also can help keep your muscles healthy and improve your quality of life. Muscle strength and endurance are important in your daily life, especially as you get older since they support the bones and joints. For instance, your muscles help you do small tasks, such as lifting things, opening containers, or even being active for longer hours
- Strength training increases resting metabolic rate and reduces fat mass
Regular strength training increases lean muscle mass, which, in turn, requires more energy at rest, raising the resting metabolic rate (RMR). That means you burn more calories while resting hence lower body fat and you do not have to worry about weight gain. With proper nutrition intervention, this calorie deficit can help reduce body fat overall.
- Type 2 diabetes prevention and management
Resistance training programs of higher volume and higher intensity have been found to improve insulin resistance and glucose tolerance. Resistance training is especially helpful for middle and older-aged adults to counteract the age-related declines in insulin sensitivity. It also reduces blood sugar levels by removing glucose from the blood and sending it to muscle cells.
- Enhances cardiovascular health
Strength training helps reduce resting blood pressure. Twenty minutes of resistance training paired with 20 minutes of aerobic activity, done two to three days per week for at least 10 weeks, is proven to reduce blood pressure.
- Lowers cholesterol
Research suggests that resistance training may increase high-density lipoprotein (HDL)-also referred to as good cholesterol and decrease low-density lipoprotein (LDL) also referred to as bad cholesterol.
Whether your goal is to build muscle mass or achieve a fitter, more toned body; lifting weights can help you get there.
So even if you’ve never done any kind of weight training before, it’s never too late to start!
Where to start: You want to add strength training to your routine
To make the most of your weight training routine, start with lighter weights until you master the proper form if you are already exercising at the gym. Then increase the weight or resistance slowly to avoid injury. Be sure to work all your muscle groups for optimal strength and fitness.
If you exercise at home, use your body weight; squatting, pushups and planks are a good place to start. Over time you can add kettle bells, dumbbells and resistance bands.
You’re not alone if you’re feeling overwhelmed when trying to plan your entry into this way of working out.
Just start.
