Strength training is often perceived as a form of exercise that only leads to increased strength and muscle mass, that’s why so many people, especially women, give up exercising because they are afraid that they will grow muscle and look unsightly, but in reality it is not that easy , the development of muscles requires a lot of time and is influenced by the mass of other factors such as propert nutrition, training, regeneration.
If these three factors are not met and we do not join this hard work, we will not expand our muscle mass to a greater extent. But about this in another article, and now let’s get to the benefits of strength training and the disadvantages that it brings.
What is strength training?
Many people who start their adventure with the gym live in the mistaken belief that strength training only serves to build muscle mass. This way of thinking is particularly popular in women who, because they are afraid of a substantial musculature, choose only fitness classes or cardio sessions on the treadmill. I will try to refute this myth by presenting a number of disadvantages and advantages associated with strength training, because there are many physical, health and mental benefits in adapting to your training strength sessions.
Correctly programmed strength training will involve our whole body. We can confidently include him for anaerobic work, because in most cases the trainings are of an interval nature (a period of work interspersed with periods of rest). It depends on us how much intensity, volume and frequency we will be able to do it, we can involve different motor units in our body to a greater or lesser extent. It is also worth noting that it is an incredibly flexible type of physical activity. We have a choice of exercises with the weight of your own body, training with the use of weights / dumbbells or kettles, and we finish, for example, in training with the use of machines (which actually bring the least benefits here).
Strength training – benefits for the body
I think that if the majority of people who are troubled by thought or strength training are for them, knew that one type of physical activity are able to improve their heart, improve balance, compensate for postural defects, lose weight and even make them they felt better, they would try it without a second thought. Let’s get to the details
Strength training helps to keep / lose unnecessary kilograms
Strength training not only helps you to lose weight, but also to maintain a well-developed figure. This happens, among others thanks to burning a lot of calories at each session. In comparison to long sessions of cardio (sometimes even an hour) we will get a much larger energy expenditure in a shorter time. In addition, recent studies have shown that women who regularly performed this type of training increased the amount of calories burned during normal daily activity due to an increase in the rate of resting metabolism. Consequently – they ate more, and still they were on a negative calorie balance
Strength training positively affects our bones
After puberty, whether you’re a man or a woman, we start losing about 1% of our bone density and muscle mass each year. One of the best ways to stop and reverse this process is strength training. It will also protect us against many diseases of the skeletal system, such as, for example, osteoporosis.
Strength training will make you stronger and more efficient
Strength training is often called resistance training because it involves strengthening muscles and related structures by shrinking and stretching them under the influence of a resisting force. The first type will be isometric training, which consists in gradually straining muscles without shortening their length. By doing such an exercise as a plank, we add elements of isometric training to your plan, and properly made plank will improve our stability in everyday life. The second type is static training, during which we overcome a certain distance under the given load, thanks to which we increase the strength of our muscles.
Strength training positively affects the biomechanics of our body
In addition to nice-looking muscles, we will receive something else, namely our attitude will improve significantly. In addition, in people with poor mobility and balance, strength training can reduce the risk of falling by 50%, which is crucial for older people.
Strength training as a cure for 21st century diseases
The research has shown a positive effect of strength training in many diseases associated with joints. It helps to effectively reduce pain. For millions of people, it is also a great tool to control the level of sugar in our body – which can be beneficial for people suffering from diabetes.
Strength training raises energy levels and improves mood
Strength training will raise the level of endorphins, thanks to which we will feel wonderful. In addition, it is an excellent anti-depressant, helps in the fight against insomnia and improves the overall quality of functioning during the day.
Strength training raises the level of good cholesterol (HDL)
We raise the HDL level and lower the value of bad cholesterol (LDL), thanks to which we reduce the risk of cardiovascular disease.
Strength training reduces the risk of injury
Strong muscles, tendons and joints are less susceptible to injury and are less likely to be injured under stress. They increase muscle mass around the knees and spine, these structures are subjected to much less pressure from the external environment.
Disadvantages of strength training
Despite the unquestionable advantages of weight training, he also has disadvantages.
Strength training can be dangerous
At the moment when the person is not experienced enough, he can easily get injured. It is worth to do exercises that we know the technique, or ask more experienced people for advice. Do not forget about warming up and choosing the right load. For larger weights, it is worth asking for a belaying
Strength training is also a huge effort for the body
Let us not forget that we should measure our strength. Without proper preparation in the initial period, the wrong solution will be choosing an advanced training plan consisting of many series of combined, short breaks and many exercises in one training session. More does not mean better, it is sometimes worth spending extra free time for regeneration.
Badly programmed strength training will deepen our structural problems
Remember to base your training plan on multi-joint, global exercises. The lack of balance in antagonists (biceps / triceps, two-headed / quadrate) can lead to postural defects and serious structural balance problems.
We see how many benefits we receive by practicing strength. Strength training allows you to achieve different goals, boredom and monotony do not bother us, which unfortunately occurs in cardio training. It is also a great addition to other sports, because thanks to strength training we will notice much better results. Regardless of how old we are, each of us can do strength training, whether at the gym or at home.