Implementing exercise into your daily routine isn’t always about the prospect of appearing leaner. Strength training allows you to build muscle while burning large amounts of calories. Learn the benefits of strength training and feel confident in your next workout!
What is strength training?
Strength training is when bodyweight, dumbbells, or resistance training is used to build muscle mass, strength and endurance. During strength training, a specific muscle or muscle group is targeted and worked against resistance. This includes free weights, body weight and weight machines. To gain muscle and strength, overloading the muscle by lifting heavy is necessary.
Types of strength training
Body weight
If doing at-home exercises with no equipment is easiest for you, then body weight training might be the perfect option. Body weight training requires only the use of your own body weight for each exercise. Examples include pushups, planks and pull-ups.
Free weight
Using free weights at the gym or at home is a great way to build strength and range of motion. Dumbbells, barbells and kettlebells are in the free weight category and allow you to go up in weight and are able to be moved around.
Resistance training
This form of training is when a muscle group is going against an external resistance. The goal is to increase strength, power, hypertrophy and endurance. A popular form of resistance training includes resistance bands, squats, lunges, deadlifts, bench press and more.
Weight machines
For beginners, weight machines are good to increase weight and get proper form down for exercises.
Benefits of strength training
Helps increase strength
Even gradually increasing the weight for each exercise you perform will help you become stronger. Mundane tasks like carrying the groceries will become easier as you continue to lift.
Burns calories
Strength training helps increase metabolism and burn more calories. When lifting weights, you increase muscle mass which increases your metabolic rate and allows you to burn more calories at rest. The metabolic rate is increased up to 72 hours after a strength training session. Even after you leave the gym you are burning additional calories
Improve mobility and flexibility
The range of motion is increased for better mobility and flexibility. Strengthening muscles helps increase range of motion and working on the weaker muscles helps work on their lower range of motion and flexibility as well.
Boosts mood
Exercise is seen to be correlated with improved mental health and mood. Strength training can help reduce anxiety and increase self-esteem. When doing any form of exercise, endorphins are released which have a positive impact on your mood.
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