We often associate weight training with bulging biceps and grunting in the gym. But the problem is that muscle mass dwindles with inactivity. If we don’t use it, we lose it.
Perhaps it’s no surprise that weights/going to the gym is Australia’s second most popular sporting activity, according to Roy Morgan Research.
Also known as resistance training, strength training involves any exercise that uses your body weight or equipment to build muscle strength.
And its foundational to good health, says AUSActive, the peak body for Australia’s exercise and active health sector.
Here are some of the benefits:
- Stronger Bones: As we age, we naturally lose bone density. Strength training helps to increase bone mineral density, reducing the risk of osteoporosis and fractures. This is especially true for older Australians.
We can reduce our risk of brittle bones with gentle strength training. - Increased Muscle Mass: Building muscle mass boosts your metabolism, helping you burn more calories even when you’re resting. This can contribute to weight management and a healthier body composition. Think: leaner, more toned body.
- Improved Balance and Coordination: Strength training exercises often involve multiple muscle groups, improving balance, coordination, and agility. This can significantly reduce your risk of falls, especially as you get older.
- Enhanced Mood: Exercise releases endorphins, those feel-good chemicals that can elevate your mood and reduce stress and anxiety.
- Improvesments in memory: A systematic review in 2021 found that regular strength training led to improvements in immediate and short-term memory of older people.
- Better mental health: Separate reviews also found strength training was associated with high self-esteem, body image, and physical strength for teenagers and women.
- Reduced Risk of Chronic Diseases: Strength training can help lower blood pressure, improve blood sugar control, and reduce the risk of heart disease, type 2 diabetes, and some types of cancer.
- Everyday Life Made Easier: Everyday tasks like carrying groceries, lifting children, and gardening become much easier when you have stronger muscles.
How to start strength training
Start with exercises like squats, lunges, push-ups, planks, and crunches. These require no equipment and can be modified to suit different fitness levels.
Resistance bands are affordable and versatile. They offer varying levels of resistance. They’re flexible enough to use at home or by attaching to stable furniture, such as door handles.
Free weights like dumbbells and barbells offer a more traditional approach to strength training. They can be handy if you work from home and can do some lifting as a break.
Here are some tips for beginning your strength training.
- Start slow and steady: Begin with a few basic exercises and gradually increase the weight or resistance as you get stronger.
- Technique is key: Focus on maintaining good form to avoid injuries. Consider consulting with a qualified personal trainer for guidance.
- Listen to your body: Rest when you need to and don’t push yourself too hard, especially when starting.
The best strength training for you is the one you enjoy enough to keep doing. Always consult with your doctor or a healthcare professional before starting any new exercise program.
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