3 Biggest Benefits of Strength Training

Strength training is exercise that uses resistance to strengthen and condition the musculoskeletal system, improving muscle tone and endurance. "Strength training" is used as a general term synonymous with other common terms: "weightlifting" and "resistance training." Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscular strength, and increases in tendon, bone, and ligament strength. Lifting weights has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth.

Improved Physical Appearance and Performance

One important result of strength training is increased physical performance. Muscles quite literally utilize energy to produce movement, functioning as the engine or powerhouse of the body. Strength training increases the muscles' size, strength, and endurance, which contribute to improvements in our work, favorite sports hobbies, and our general day-to-day activities.

Another benefit of a good strength-training program is its effect on our overall appearance and body composition. Which can directly influence self-esteem, self-worth, and level of confidence. Take, for example, a 170-pound man who has 20 percent body fat; 34 pounds of fat weight and 136 pounds of lean body weight (muscle, bones, organs, water, etc). By beginning an effective strength training program, he replaces five pounds of fat with five pounds of muscle. He still weighs 170 pounds, but he is now 17 percent fat with 29 pounds of fat weight and 141 pounds of lean body weight. Although his body weight remains the same, his strength, muscle tone, and metabolism have improved, giving him a fit appearance.

Both our physical appearance and our physical performance can be improved by muscle gain or hampered by muscle loss. Research indicates that unless we strength train regularly; we lose about one-half pound of muscle every year of our lives after age 30. Unless we implement a safe and effective weight lifting program, our muscles gradually decrease in size and strength in the process called "atrophy."

Lifting weights is therefore important for preventing the muscle loss that normally accompanies the aging process. A common misconception is that as we reach the age of senior citizens, it is normal to stop being active and to start using ambulatory aides like canes and wheelchairs. Many people think we have no choice; they think this is normal.

But this couldn't be further from the truth. There is absolutely no reason why all of us can't be physically, mentally, socially, and sexually active, living a healthy vibrant life until our last day on Earth! The reason many elderly people rely on ambulatory aides and become slower and fatter is simply that over the years their muscles have been wasting away, so their physical performance and metabolism also decrease, becoming less efficient.

Increased Metabolic Efficiency (your ability to burn excess calories)

That one-half pound of muscle loss every year after age 30 produces a one-half percent reduction in basal metabolic rate (BMR) every year. A reduction in BMR means that our bodies are less able to use the food we consume as energy, thus more gets stored as body fat. "Basal metabolic rate" refers to the energy used by our body at rest to maintain normal body functions.

Our muscles have high-energy requirements. Even when we are sleeping, our muscles use more than 25% of our energy (calories). When you implement the principles of effective strength training and you are consistent in your program, you will achieve an increase in lean muscle mass throughout your body and increase your BMR. In other words, you can actually condition your metabolism to work better and more efficiently even when you are at rest.

An increase in muscle tissue causes an increase in metabolic rate, and a decrease in muscle tissue causes a decrease in metabolic rate. You can see that anyone interested in decreasing body fat percentage and their risk of disease as well as in increasing physical performance and appearance, should be strength training to help condition their metabolism (BMR).

One of the biggest mistakes people make when starting a weight-management program is not including a strength training routine with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat.

Decreased Risk of Sustaining an Injury

Our muscles also function as shock absorbers and serve as important balancing agents throughout our body. Well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities such as jogging or playing basketball. Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group.

To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day). For example, if you are doing bench-pressing exercises for your chest, you should include some rowing exercises for your back muscles as well.

By now you have probably realized that weightlifting should be an important part of your exercise routine. Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity. When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Good luck; I hope you enjoy all the wonderful benefits of an effective strength training program.

I have been weightlifting since the age of 15 and been training individuals for 12 years. Over the past 16 years I have read 100's of magazines, almost 100 books, attended about a dozen seminars and consumed any other type of information on the topic of bodybuilding to advance my knowledge in this area. I also have a Bachelors of Science degree in Biochemistry with minors in Chemistry and Microbiology from Colorado State University, 1998.

---

Back Exercises For Beginning Bodybuilders

From a bodybuilder's perspective one of the most important body... Read More

Whats Your Body Type?

Yep, there are more than ones body types. I'm sure... Read More

Build More Muscle Mass And Strength Without Supplements

Who should use this method to build muscle quickly?If you're... Read More

Re-ignite Your Chest Training Progress

Effective Chest Training, Like Everything Else, Begins With The Proper... Read More

A Champion Bodybuilder ? Do You Have What It Takes?

My career began in the eighties. I never found myself... Read More

BMI Calculator Results

BMI, Body Mass Index, is the most popular and simple... Read More

A Very Simple Program Anybody Can Follow To Gain MASS

Until I started following a routine to eat, my gains... Read More

Resistance Training With Your Dog

You may be wondering, "How can I possibly do resistance... Read More

Glucosamine Review and Potential Benefits

Something interesting happened as my triceps workouts continued in their... Read More

Perfects Abs - Three Ab Routines To Show Your Six Pack

Crazy, ripped, hard abs. That's the key to showing an... Read More

Who Else Wants To Build Muscle Fast?

I see it all the time. Guys in the gym... Read More

5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome?

In my 3 decades of training experience I have identified... Read More

Exercise The Right Way - The Wrist Extension

Other articles in this series looked at a number of... Read More

Power Mass Training for Building Muscle Mass

Many people believe you need to train with a variety... Read More

Exercise The Right Way - Seated Pulley Rows

Other articles in this series looked at a number of... Read More

Maximum Muscle Development with Chaos Training

Chaos is the scientific study of orderly disorder. It offers... Read More

Increase Your Training Intensity - Partial Repetitions

You can only build muscle tissue if you can generate... Read More

Get A Grip! Get More Out Of Your Biceps Curls

Would you like to know how to get more out... Read More

The Facts About Anabolic Steroids

Anyone involved in the world of bodybuilding, and competitive sport... Read More

Build 80 Pounds Of Muscle?

Is it possible to gain 80 pounds of shredded muscle... Read More

Hair Removal Tips For Bodybuilders

One of the most time consuming and frustrating parts of... Read More

Why You Must Use The Right Dumbbells For Your Workout

A dumbbell exercise program is effective with the right equipment... Read More

Machines VS. Free Weights II

Machines are bad, there I said it again. How many... Read More

Sneak a Little Intensity into Your Workout

You know you're on autopilot during your workouts when, halfway... Read More

Bodybuilding Benefits - The Price for Confidence!

Success came to me at an early age. However, it... Read More

One Simple Movement Can Double the Effectiveness of Pulldowns

The Pulldown is an excellent exercise for working the Latissimus... Read More

Exercise The Right Way - The Triceps Pushdown

Other articles in this series looked at a number of... Read More

Muscle Soreness After Exercise

Many individuals judge the quality of their exercise session from... Read More

The Superset Advantage

Supersets give you the most bang for the buck. They... Read More

Increase Your Training Intensity - Training To Failure

You can only build muscle tissue if you can generate... Read More

The Default Rep Range

I had an hour long conversation with Pavel Tsatsouline on... Read More

Planting And Nurturing Your Contacts And Resources

The success level of your bodybuilding endeavors is highly determined... Read More

The Basics Of Dumbells And Dumbbell Workouts

Dumbbells are integral to a long term fitness and personal... Read More