What Nobody Has Told You: The Real Benefits to Strength Training

From my personal experience, if there is one thing you can do to improve your health, it's strength training! Strength training uses one or more muscle groups to complete a task, such as doing push-ups or lifting weights. In recent years, evidence has grown to reveal the many benefits to strength training– which is why this training has become a core part of my exercise routine and why I think you'll want it to become a core part of yours too! 

I've found strength training to be the perfect way to get fit for less, as there are a variety of methods, and it can be done at home or at a gym! A few common methods I enjoy using are:

• Body Weight: Requires little-to-no equipment and includes exercises such as squats, pull-ups, planks and lunges.

• Free Weights: Uses kettlebells, dumbbells, barbells or medicine balls. Can use soup cans or other household items as well. 
• Resistance Tubing: A tubing or elastic material that provides resistance when stretched, and comes in a variety of lengths and thicknesses. I enjoy using my upper-body resistance bands from Fitness Depot in Ottawa, and my lower-body resistance bands are Amazon's Peach Bands. 
• Weight Machines: Generally machines that are used at the gym, but you can also invest in them for home use too. 

It took me a little while, with trial-and-error, before I discovered the routine that I benefitted the most from. When I was starting out, I liked to use Gymshark's Training App to explore their exercise library and create my own workouts. Once I developed this consistent weight and resistance training schedule, I began to see results and feel the benefits that come from strength training. 

Let's Talk Real Benefits

Join me today in becoming the strongest version of yourself to experience first-hand the following five life-changing benefits that improve your health.

1. Makes You Stronger

Although a given, strength training helps you become stronger. By improving strength, it becomes easier to perform daily activities. It also helps improve athletic performance where speed, power, and endurance are critical– for those athletes reading this blog! 

2. Efficiently Burns Calories

There are two ways strength training improves your metabolism.

First, building muscle increases your metabolic rate, allowing you to burn more calories at rest.

Second, studies have shown that your metabolic rate is increased up to 72 hours after completing strength training– which means you will burn additional calories for up to 3 days post workout. 

3. Lowers Injury Risk

Strength training improves flexibility, range of motion, and mobility of your muscles, ligaments, and tendons. Therefore, helping to reinforce strength around primary joints (such as your hips, knees and ankles) which decreases risk of injury. 

As well, muscular imbalance can become corrected by having a stronger core, hamstrings, and glutes. Strengthening these muscles can aid your back during lifting and minimizes the potential risk of a lower-back injury.

4. Increases Self-Esteem

Strength training can boost your self-confidence as it helps you overcome challenges and work towards a goal. Working towards succeeding or performing a task improves self-efficacy, which goes hand-in-hand with self-esteem. 

Additionally, research has shown a positive relationship between strength training and positive body image (which includes body satisfaction, appearance, and physical self-worth).

5. Improves Mood

Regular strength training is linked to benefits regarding mood regulation, such as increased self-esteem (as previously mentioned). Exercise itself furthers the release of mood-boosting endorphins, which helps contribute to a positive mood. 

Where To Go From Here & When To Expect Results

It's important to do strength training exercises for all major muscle groups a minimum of twice per week. 

Please note that in order to experience these benefits, a proper warm-up and correct technique is a must. I enjoy doing an aerobic activity for five to 10 minutes as a warm-up before I choose the weight or resistance level that will tire my muscles after 12 to 15 repetitions. For those new to fitness, I suggest reading this Women's Health article that discusses 10 different warm-ups to do, with live videos demonstrating how to do each one. 

In addition to a proper warm-up and correct technique, I also give my muscles at least one full day of rest before exercising that muscle group again. Seeing results will be different for everyone, but by doing these three things, you should be increasing your weight and resistance level in no time.

So, What Now?

Basically, if you haven't tried strength training before, now is the perfect time to start!

Luckily, strength training can be done anywhere– not just in the gym– and can be done through body weight exercises, free weights, or resistance training. Likewise, the many benefits to strength training (such as increased self-esteem and mood improvement) will help you feel your best whether you're new or experienced.

Strength training is for anyone. Build your strength and head over to my Fitness Page to get copies of my adaptable fitness plans, try my favourite exercises, and challenge yourself to my customized fitness tests! We're in this journey together!