Strength training has many benefits

Strength training is the best thing you can do to improve your health. This involves the use of one or more muscles to accomplish a task such as lifting weights or squatting.

Strength training is now a key component of many exercise programs due to increasing evidence that supports its many benefits. You may be wondering how strength training can benefit your life.

What’s strength training?

Strength training can also be called weight training, resistance training and muscular training.

Strength training can be described as any movement that uses your body weight or equipment (e.g. dumbbells and resistance band) to build strength and muscle mass.

These are the main types of strength training:

• Muscular hypertrophy. This type of strength training, also known as muscle building or muscle building, uses heavyweights to stimulate muscle growth.
• Muscular endurance. This is your muscle’s ability to maintain exercise for a certain amount of time. For increasing muscular endurance, you will need to do high reps with light weights.
• Circuit training. This form of full-body conditioning involves cycling through a variety of exercises with very little rest.
• Maximize your muscular strength. This exercise requires low reps (usually 2-6), and heavyweights in order to increase your strength. This type of exercise is best for those who are experienced and have perfected their form.
• Explosive power. This training combines speed and power to increase your power output. This training is used by athletes who want to increase their explosive moves in their sport.

Many people place emphasis on circuit training, muscular endurance, and muscular Hypertrophy in their strength-training program, while power and strength training are reserved for more experienced athletes.

Depending on what type of strength training is being done, you may use different equipment or none at all.

• Your body weight: Using your own body weight and gravity to perform different movements (e.g. pushups and planks and pullups),
• No binding : equipment that is not attached to the floor or to a machine such as dumbbells or barbells or kettlebells or medicine balls or other objects in the house
• Resistance Bands/loop band:rubberbands that provide resistance when stretched
• Weight Machines: machines that have hydraulics or adjustable weights to give resistance and stress to the muscle.
• Suspension Equipment: is made up of ropes and straps that have been anchored to a strong point. This allows a person to use their body weight and gravity for various exercises.

No matter what type of strength training you do, your goal is to place your muscles under tension in order to stimulate neuromuscular adaptations. Your muscles will grow stronger with regular practice.

SUMMARY

Any exercise that uses your body weight or equipment to build strength, muscle mass, endurance, and strength is called strength training. There are many types of strength training: bodyweight exercises, lifting weights or circuit training.

Strength training supported by science

Strength training can have many health benefits.

Makes you stronger

Strength training can help you to become more powerful.

Strengthening your body allows you to do everyday tasks like carrying heavy groceries and running with your children.

You can burn calories quickly

Two ways strength training can increase your metabolism are available.

First, muscle building increases metabolic rate. Muscles have a higher metabolic rate than fat mass and can burn more calories while you are at rest.

Abdominal fat is reduced

An increased risk of developing chronic diseases such as heart disease, nonalcoholic fatty liver disease, type 2 diabetes, or certain types of cancer is associated with excess abdominal fat, particularly visceral Fat.

Can help you appear leaner

You will look leaner as you lose more fat and build muscle.

Because muscle is denser than fat, it takes up less body space per pound. Even if the scale doesn’t change, your waistline may shrink by inches.

Also, losing bodyweight and building larger muscles shows more muscle definition, creating an even stronger and leaner appearance.

Reduce your chance of falling

Strength training reduces the risk of falling because you are better equipped to support your body.

A review of 23,407 people over 60 revealed a 34% decrease in falls in those who had a balanced exercise program, which included resistance training and balance exercises.

Many forms of strength training are effective, including weight training, tai chi and resistance bands.