10 Reasons to Strength Train






During the past few years, more and more studies have shown that sensible strength training produces many health and fitness, benefits. Consider these 10 reasons to strength train.

1. Avoid Muscle Loss
Adults who do not strength train lose between 2.2kg and 3.2kg of muscle every decade. Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength training maintains our muscle mass and strength throughout our mid-life years.

2. Avoid Metabolic Rate Reduction
Muscle is an active tissue, muscle loss is directly related to reduction in our resting metabolism. Research indicates that an average adult experiences a 2 to 5 percent reduction in metabolic rate every decade. Regular strength training prevents muscle loss, and improves metabolic rate.

3. Increase Metabolic Rate
Research reveals that adding 1.4kg of muscle increases our resting metabolism by 7% and our daily calorie requirements by 15%. At rest, a kilogram of muscle requires 77 calories per day for tissue maintenance, and during exercise muscle energy utilisation increases dramatically. Adults who gain muscle through sensible strength training use more calories all day long, thereby reducing the likelihood of fat accumulation. (Balanced eating still required)

4. Increase Muscle Mass
Because most adults do not perform strength exercise, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research shows that a standard strength training program can increase muscle mass by about 1.4kg over an eight week training period. This is the typical training response for men and women who do 25 minutes of strength exercise, three days per week.

5. Reduce Body Fat
In a 1994 study, strength exercise produced 1.8kg of fat loss after three months of training, even though the subjects were eating 15% more calories per day. That is, a basic strength training program resulted in 1.4kg more muscle, 1.8kg less fat, and 370 more calories per day of food intake.

6. Increase Bone Mineral Density
The efforts of progressive resistance exercise are similar for muscle tissue and bone tissue. Resistance training not only stimulates the increase of muscle strength but also increases bone density and mineral content. (ongoing studies)


7. Improve Glucose Metabolism
Researchers reported a 23% increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.

8. Reduce Low Back Pain
Years of research on strength training and back pain has shown that strong low-back muscles are less likely to be injured than weaker low-back muscles. A recent study found that low-back pain patients had significantly less back pain after 10 weeks of specific (full range) strength exercise for the lumber spine muscles.

9. Reduce Resting Blood Pressure
Strength training alone has been shown to reduce resting blood pressure significantly. A 1995 study revealed that combining strength and aerobic exercise is an even more effective means of improving blood pressure readings. After two months of combined exercise, the study participants dropped their systolic blood pressure by 5 mm Hg and their diastolic pressure by 3 mm Hg.

10. Improve Blood Lipid Levels
Although the effect of strength training on blood lipid levels needs further research, several studies have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise.