1. Strong Bones due to the increasing load being applied through your muscles and joints to perform movements. Your skeletal system is the scaffolding in your body which allows your muscles by pulling against opposing bones to create movement. Thus will increase bone density which makes your bones less fragile and stronger therefore reducing the risk of osteoporosis.
2. Build strong muscles and this don’t mean you need to be a bodybuilder to lift weights and perform strength-based exercises. Strength is not the size of the muscle but the density of a muscle. When performing strength based movements this needs to be under full control without compromising technique. You must isolate your working muscle or muscle groups to bring about strength gains. Females should not avoid picking up a pair of dumbbells or overhead pressing heavy slam balls as there are many contributing factors before you perceive yourself “too bulky” or “too muscular” due to increase in muscle size. The female hormonal make up has lower levels of testosterone (the growth hormone) and higher estrogen levels when compared to men hence why males can build lean muscle much easier. Why not ask any female with an impressive lean physique or getting in great shape and they will admit to using or being a by-product of strength training.
“I value Jake’s PT sessions as you are always learning how to use your muscles and strengthen them in different ways. Whether it’s 1-2-1’s or Bootcamp I can honestly say that Jake is the best. I have gained an all round strength.”
3. Anti-ageing since muscle strength is an important factor in the older population as this helps prevent falls, disability, and the loss of independence. When strength training we can prevent the effects of sarcopenia which is a process of age-related muscle loss. I would recommend you to choose compound exercises from presses, pulling movements, and squat-like / stepping up exercises to promoted functional strength. The anti-ageing benefits of strength based exercise far outweigh the benefits of your anti-ageing face creams and will promote longevity to exercise and great health.
4. Protect your joints as strength training can be adapted to deliver low impact exercises this can promote joint health and increase tensile strength of connective tissues such as tendons and ligaments in and around your joints. Strength training alongside flexibility stretching before and after exercise can increase your range of movement which allows more active range to develop functional strength.
5. Fat Loss and strength training gives you more bang for your buck! There are more calories burnt in comparison to steady-state cardio exercise. Studies have shown that a reduction in body fat around the arms and trunk in both healthy adult males and post-menopausal women over 16 weeks of strength training and a high protein diet. From experience as a trainer and helping varied body types get in shape. The best fat loss results are achieved when strength training is the forefront of your regime. The average male aged between 30-55years has lost 7.45kg of fat mass and 5.28kg of body fat in females aged 40-55years when using Jake Wood’s 12 Week Body Plan.
6. Better control of blood sugars and this could be one reason why you’re not getting in shape. The control of your blood sugar is even more important for any diabetic. A study of Type-2 diabetic adults over 16 weeks of progressive resistance training (PRT) concluded the following changes when compared to the control group that didn’t use resistance training. As a result of 3 training sessions per week the PRT group increased muscle glycogen stores, and reduced the dose of prescribed diabetes medication in 72% of exercisers compared with the control group. Also increased lean mass, reduced systolic blood pressure, and decreased body fat around the torso.
7. Promotes healthy blood cholesterol and this is linked with heart disease therefore applying resistance training into your weekly exercise routine is important for everyone to reduce your risk of coronary heart disease.
8. Mental Health affects many people and studies have proven that exercise is a useful tool for preventing depression symptoms. Exercise promotes endorphins to be released in your brain which refers to “happy hormones”. Endorphins block the pain response and replace it with a pleasurable feeling. This can decrease the negative thought process associated with depression and anxiety. Due to the concentration demand of strength training and the mind-muscle connection this can reduce your risk of Alzheimer’s.
9. Unleash the beast is absolutely right when you push yourself through an intense strength program. You will feel like King Kong and ready to crush the challenges of day to day life at home and in the workplace. Strength training is proven to increase your pain threshold.
Thanks for reading my blog and I hope this can encourage you to start strength training or ensure you perform more lifting in your training regime to promote longevity to exercise and achieve optimal health.
Stay Strong – Jake Wood PT
