Strength training should be an essential part of your exercise routine.
Why?
Because it provides physical, mental, and cognitive benefits at every stage and age.
If you’re reading this, chances are you don’t need reminding that physical activity is good for you, but what do you know about strength training? It can be life-changing. Literally.
Lifting groceries in and out of the car; carrying your kids around; hauling boxes at work; or hiking on weekends are great examples of movement but it’s not enough.
This article explains what strength training is, why it matters, and how to get started.
Strength training vs. weight training vs. resistance training – what are the differences?
All of these definitions can be confusing. Let’s break it down:
Resistance training is a broad category of exercise that includes both strength and weight training. It is an umbrella term that describes training with a form of resistance such as body weight, external weights, or bands to improve muscle strength, endurance, or power.
Strength training aims to increase strength or the amount of force your muscle can produce, by gradually increasing repetitions and the amount of resistance.
Weight training is a method using added external weights and not just your body’s weight to increase muscle strength and endurance.
Tip: Here’s an article by Runner’s World UK providing a more detailed explanation of the key differences between resistance, strength, and weight training.
Will I look like a body builder?
No, your body won’t transform to resemble the Incredible Hulk or a Marvel action hero, but you will notice a positive shift in how you feel, look, and function, assuming your strength training is safe and gradual. More on that later.
Why does strength training matter?
You may have heard the phrase ‘movement is medicine’. When done properly, this is absolutely true.
There is no debate that physical activity is good for you but how and why? Research shows that strength training can positively impact longevity (how long you live) and function (how you perform activities).
Exercise is important at every age and stage of life but adding strength training to your wellness routine is beneficial in several ways. Strength training supports mobility, joint health, and posture and provides emotional and cognitive health.
How strength training impacts your overall health
Strength training can positively impact your overall health and wellness in multiple ways. Here are some examples of the benefits:
Physical benefits
- Reduces strain on your spine
- Protects against low back pain and injury
- Builds lean muscle
- Increases metabolism (how many calories you burn at rest)
- Strengthens bones
- Helps to reduce the risk of osteoporosis
- Promotes joint stability and balance
- Essential for preventing injuries, especially as we age
Mental benefits
- Boosts mood
- Protects against anxiety and depression symptoms
- Promotes better sleep
- Helps boost daytime energy levels
- Builds confidence
- Progress in one area promotes self-confidence and resilience in others
Cognitive benefits
- Improve focus, mood, and memory
- Research shows that your brain gets a physiological boost with workouts
- Maintain mental sharpness
- Physical strength and function are directly related to good brain health
- Promotes discipline and self-regulation
- When exercise is part of your routine, it becomes habit
How can I get started?
Don’t let the thought of adding strength training to your routine overwhelm you. We can help you get started with personalized exercise guidance based on your health history, current status, and individual goals. Whether you are nursing an injury, wanting to add strength workouts to your exercise routine, or simply looking to beat your partner in pickle ball, we can meet you where you are.
It won’t be long before you see, feel, and experience the benefits of strength training.
Some quick essentials before you begin
Here are a few reminders before starting any strength training program:
1. Ask a qualified expert
Always check with a trusted health care provider before starting any new program. Avoid injury or aggravating an existing issue by seeking guidance on what exercises to include (or avoid) and how to safely perform them.
2. Avoid one size fits all exercise programs.
A personalized strength training program is essential and should consider your movement patterns, posture, body imbalances and alignment.
3. Don’t forget the basics
Strength training exercises aside, ensure rest, hydration, proper nutrition, and safe stretching are also part of your routine. This helps keep you injury and pain free.
Ready, set, go!
Exercise prescription, including strength training recommendations, are personalized and part of our treatment plans and overall wellness care. They are based on assessments, your health history, and movement or function goals.
Whether you are new to training or looking to take your existing workouts to the next level, the Alliance Chiropractic team can guide you safely and effectively.
If you have questions about this blog or any other health and wellness concern, contact us. If we are unable to help, we’ll find you someone who can.
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Information for this blog was sourced from the Alliance blog library, the Canadian Psychological Association, Runner’s World