Let’s face it, everybody knows that strength training builds muscle, but did you know that it does much more for you as far as your health goes? Let’s dive into these strength training tips one by one and discover how this valuable tool can dramatically improve your general health.
Weights Improve Immunity
Chris Muir from CALIBER Fitness highlights a fascinating connection: strength training boosts your immune system. This is because your immune strength relies on the amino acid glutamine, which is supplied by your muscles. The more muscle you have, the more abundant the glutamine supply, leading to a stronger immune system. So, building muscle isn’t just about aesthetics; it’s about staying healthy.
Weights Grow Bone
Muscles and bones are interconnected in more ways than one. A study from Stanford University revealed that around 20% of bone mineral density is dependent on maintaining or gaining muscle mass. Additionally, the British Journal of Sports Medicine published findings showing that elderly women who engaged in a one-year weight strenght training program for women saw a 20-30% increase in strength and significant improvements in bone density. Strong muscles mean stronger bones, plain and simple.
Weights Combat Diabetes
Between 1995 and 2000, studies showed that strength training significantly improves glucose tolerance in patients with Type 2 diabetes. In one study, postmenopausal women with diabetes followed a four-month weight training program, resulting in a remarkable 29% improvement in glucose sensitivity. This makes strength training an essential tool for managing and potentially reversing the effects of diabetes.
Weights Tackle Arthritis
Research from Tufts University found that patients with rheumatoid arthritis experienced reduced joint pain and fatigue after just 10 weeks of high-intensity weight training. Beyond pain relief, these patients also saw strength gains and a noticeable decline in arthritis activity. Weight training offers more than just physical strength; it provides relief from chronic conditions like arthritis.
Weights Raise Testosterone
Strength training is one of the best ways to naturally boost testosterone levels in both men and women. Testosterone and growth hormone levels rise significantly during weight training sessions, contributing to muscle growth, better energy levels, and overall health vitality. Since loss of strength and muscle mass are leading causes of age-related diseases, a lifelong strength training routine is a powerful investment in quality of life.
Avoid Muscle Loss
While endurance exercise improves cardiovascular fitness, it doesn’t prevent muscle tissue loss. Strength training, however, maintains and gain muscle mass and strength throughout mid-life and beyond. Without intervention, adults can lose up to half a pound of muscle per year starting at age 20. By incorporating strength training just once a week, focusing on all major muscle groups, you can retain muscle, boost energy, and improve your mood.
Avoid Metabolic Rate Reduction
Muscle is metabolically active tissue, meaning that muscle loss directly correlates with a reduction in resting metabolic rate. Research shows that the average adult experiences a 5% decline in metabolic rate per decade of life. High-intensity strength training performed once or twice a week can counteract this decline, keeping your metabolism robust and efficient.
Increase Muscle Mass
For adults who haven’t been active, the first goal of strength training is to replace lost muscle tissue. Research indicates that a standard strength training program can add approximately 4 kg (10 lbs) of muscle in just 10 weeks. That’s a solid step toward better health and fitness.
Boost Your Metabolic Rate
Adding 10 lbs of muscle increases resting metabolism by 7% and daily calorie requirements by 15%. For instance, 2 lbs of muscle require 77 calories per day just for maintenance. During exercise, calorie utilization skyrockets. Adults who rebuild muscle through strength training burn more calories throughout the day, reducing the likelihood of fat accumulation and improving body composition.
Reduce Body Fat
In a 1994 study, strength training led to a 10 lb fat loss over two months, even though participants were consuming 155 more calories per day. The training program resulted in 8 lbs of muscle gain and 10 lbs of fat loss, highlighting the power of strength training in reshaping the body. With regular strength training, you can eat more while still losing fat—how’s that for motivation?
Enhance Bone Mineral Density
Strength training benefits more than muscles; it also fortifies bones. Studies have shown that progressive resistance exercises significantly increase bone density and mineral content. For instance, after just four months of strength training, participants in a 1993 study saw measurable increases in the bone density of their upper femurs. Strong muscles and strong bones go hand in hand.
The Bottom Line
Strength training offers a wealth of benefits beyond building muscle. From boosting immunity to combating chronic diseases like diabetes and arthritis, the advantages are profound. It enhances bone density, preserves metabolic rate, and promotes fat loss—all while improving overall quality of life. Incorporate strength training into your routine, and you’ll enjoy both immediate and long-term health benefits.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain.
