Maybe you grew up thinking that cardio is the only way to lose weight or get fit. However, recent years of research have taught us better. We now know that everyone needs strength training and cardio as part of their training to achieve their ultimate fitness goals.
While it’s important to introduce strength training into your routine, you may wonder why you need to do it. Why can’t you just keep running, cycling and taking your aerobics classes and call it good?
Let’s learn more about the benefits of strength training and why you should include it part of your training to achieve more than with cardio alone.
Why everyone needs strength training
- Build and maintain muscle mass and strength:
Using free weights, machines, resistance bands and even your own body weight can help you build muscle mass. Then, as you continue to use ways to increase your muscle mass, you will maintain what you have gained and become stronger and stronger. - Strong muscles equal strong bones
As we get older, many of us tend to become inactive and lack the nutrients we need every day. Little by little, a combination of poor diet, lack of fitness choices and age reduces bone mass, leading to conditions such as osteoporosis and ultimately falls and fractures. - Boost your metabolism
Did you know that the more muscles you have in your body, the better your metabolism? Muscles burn calories even when you don’t exercise. Get your metabolism moving with strength training! - Change the way your body looks
Cardio is a great way to strengthen your heart and burn calories, but if you want to change the way your body looks by getting stronger, strength training is the way to go. Firm that midsection and find definition in those shoulders and biceps. You’ll be amazed at how resistance training can improve the overall appearance of your body much better and faster than cardio ever could. - Strengthen your body for all tasks
Strength training isn’t just about how much you can lift in the gym. Ultimately, it’s about making your body more robust so that it performs better no matter what you throw at it.
Maybe it just means you can carry your baby more easily or hit the baseball harder and further when you play with friends. Whatever it is, you will find that strengthening your muscles has many benefits in your daily life. Is there really a downside to this? - Improve your balance
Better balance can be an especially important benefit for older adults. With stronger muscles comes the ability to keep your body stable and upright, reducing the risk of falls.
Balance may not be an issue for you now, but continuing to strength train as you get older can improve your coordination and balance, helping you stay strong, healthy and living your best life. - Weight control
The more muscle you have, the more calories your body burns throughout the day. Even blood sugar levels can be better maintained. Strength training can make it easier for you to maintain a healthy weight in many different ways. - Joint flexibility
Keeping your body and joints flexible throughout your life, including your adult years, can help you stay mobile and reduce the symptoms of arthritis. Additionally, keeping your joints flexible can help you avoid injuries at all stages of life. - Improve heart health
Recent studies have taught us that strength training, when performed regularly, can improve heart health by lowering blood pressure, lowering total cholesterol and LDL (bad) cholesterol, and even strengthening blood vessels. - Improve your mood and feel better overall
Regular exercise, including strength training, can improve your overall well-being. Better mental health and less anxiety are huge benefits, contributing to your daily functionality and mood.
And who wouldn’t feel more confident if you felt and looked better overall? The added feel-good endorphins you get from exercising are sure to put you in a good mood! - Improve your brain health and functionality
Can you believe that strength training even improves the way your brain functions? Studies have shown that those who regularly participate in strength training show improvements in their cognitive function, including memory, and how quickly they process things compared to those who do not strength train.
Tips for adding strength training to your routine
- Start small. To prevent injuries, slowly introduce strength training into your routine. You can start by using only your body weight as resistance. Free weights, resistance bands and weight machines can be added as you build strength and get stronger.
- Choose an appropriate amount of weight, especially to start with. Make sure you can do 8-15 reps for 1-3 sets while still maintaining proper form. If you can’t do that, you are using weights that are too heavy and need to be tapered off until you get stronger.
- Don’t forget to breathe. You may find yourself holding your breath while lifting heavy weights, but you consciously try not to do so. Instead, exhale as you lift and inhale as you relax and lower the weights.
- Take the time to rest. Any good trainer will tell you to rest your muscles. Do not work the same muscle groups two days in a row.
- Give it a try and discover what strength training can do for you!
Need help adding strength training?
Fitness Nation can set you up for success if you’re on a fitness journey to get stronger, lose weight, or improve your overall health. While everyone needs strength training as part of their exercise routine, not everyone knows the best ways to incorporate it. We have weights and other strength training machines, as well as cardio equipment to achieve all your goals, whatever they are, and the know-how to get you started. Join Fitness Nation today!