Strength training tips
Cardio, cardio, cardio… That’s the best way to lose weight and stay in shape, right? Or is it?
Cardiorespiratory exercises are important, but many people, especially women, underestimate the importance of strength training. Lifting weights seems like something the bulky guys do in the noisy part of the gym. However, resistance or strength training is vital to building and maintaining muscle, strong bones and even for weight loss. As we age, muscle mass decreases year over year and we must work to keep it!
Strength training is a type of physical activity that involves using resistance to build muscle and increase physical strength. It is often associated with bodybuilding and professional athletics, but it is important for everyone, regardless of age or fitness level.
Utilizing resistance training improves overall health and has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and arthritis. It also improves bone density, which is important for preventing osteoporosis.
Managing weight with cardio alone is considerably less productive. Strength training increases muscle mass, which in turn increases your metabolism. This means that you burn more calories even when you’re at rest, making it easier to maintain a healthy weight.
Don’t underestimate the confidence that feeling stronger and more capable in all areas of your life can bring. Strength training can translate into increased confidence and self-esteem, which can have a positive impact on your mental health.
Building strength in your muscles and bones can help you avoid injuries from everyday activities such as lifting heavy objects or playing sports, and as you age, maintaining this muscle can prevent falls and help you maintain those daily living activities.
If you are an athlete, strength training can help you improve your performance by increasing your power, speed, and endurance. As an avid runner, consistent resistance training contributes to faster race times and longer miles!
So, how do you get started with strength training?
Here are some tips:
- Start slowly: If you are new to strength training, start with light weights and gradually increase the weight as you become stronger.
- Focus on proper form: Proper form is essential for preventing injury and getting the most out of your workouts. Consider working with a trainer or watching instructional videos to learn proper technique.
- Incorporate a variety of exercises: It’s important to work different muscle groups to avoid overuse injuries and to ensure that you are building balanced strength throughout your body.
- Be consistent: Like any form of exercise, consistency is key for seeing results. Aim to strength train at least two to three times per week.
There are many options to incorporate this vital activity into your gym or home program; weights, bands, machines and body weight are a few ways. Working with a trainer or another professional can point you in a direction that best suits your fitness level and preferences.
Adding strength training to your routine is an important part of a healthy lifestyle. It has numerous physical and mental benefits, and it’s never too late to start. You can improve your overall health, reduce your risk of injury, and feel stronger and more confident in all areas of your life by adding a couple days a week to work on building muscle!
