#1: Muscle burns fat best, even at rest.
What’s the most effective form of exercise to improve your body composition? Strength training! Strength training helps you build muscle and lose fat simultaneously, which cardio exercise alone can’t achieve.
A recent study found that resistance training regulates fat metabolism at a molecular level. Muscle is metabolically active (i.e., burning more calories at rest than fat). Researchers now have evidence that resistance training also initiates metabolic adaptations in fat tissue, an added, unique benefit for fat loss.
Building muscle also helps prevent/reverse metabolic syndrome, blood sugar regulation, immunity, and more. Strength training helps decrease visceral fat and reduces HbA1c levels while increasing the density of “glucose transporter type 4, improving insulin sensitivity.”
RELATED: 7 REASONS YOU SHOULDN’T WAIT TO LOSE WEIGHT TO LIFT WEIGHTS
#2: Strength training reduces your risk of all-cause mortality.
Strength training helps you stay more robust, mobile, and overall healthier both now and into your golden years. Several studies show the benefits of regular strength training for older adults for “enhancing movement control, functional abilities, walking speed and overall physical performance.”
Even a single strength session can affect our immune system positively. Resistance training induces the release of myokines in the system (myokines produced by skeletal muscle protect and improve the functionality of many organs) and enhances white blood cell count. One of the essential factors for the immunity boost includes the recovery part of exercising (more is not always better). Not only does our body get stronger during rest and recovery times, but it also helps our immune system stay strong, so be sure to allow for adequate recovery time between workouts. You’ll know you are recovered if you feel good and energized – if you are still tired or very sore, add in more recovery time with rest or more gentle movement). Everybody is different, so be sure to always listen to yours!
Strength training also makes your nervous system stronger too. For beginners, the first few weeks of training are all about stimulating and strengthening the nervous system, the foundation for muscular strength. If you are just getting started with your weight training and aren’t seeing changes yet, don’t give up! So many positive improvements are happening under the surface that will lead to positive external changes with time (just like when you plant a seed – there’s so much underground work that has to happen before even a tiny little seedling can sprout through!).
And though aerobic exercise is often touted as the best for your heart, lifting weights also improves cardiovascular health. Regular resistance training lowers blood pressure, decreases LDL cholesterol and triglycerides, and increases HDL cholesterol levels.
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#3: A more muscular body = less fatigue and pain.
More muscle mass helps improve your blood sugar control, makes daily tasks and chores less taxing, and boosts your endorphins, all of which can help reduce feelings of fatigue.
Resistance training has also been shown to reverse specific aging factors in skeletal muscle. Stronger muscles can help reduce low back pain and ease the discomfort associated with arthritis and fibromyalgia. Developing stronger paraspinal muscles (the muscles that line and support the spine) are of particular importance for helping prevent lower back pain and are a muscle group we focus on regularly in our core strength sessions.
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#4: Strength training prevents (and can even reverse) bone loss.
By strengthening bone mineral density, bone mineral content, and bone strength (in addition to the strength of your muscles, tendons, and ligaments), strength training can help prevent or even reverse bone mass loss.
Research shows that muscle loss is associated with bone loss. Adults who do not strength train regularly may experience up to a 3% reduction in bone mineral density every year of life. Ten million American adults are estimated to have osteoporosis, and almost 35 million have osteopenia, or insufficient bone mass, which can lead to a higher risk of fractures. Several studies indicate that exercise programs can prevent or reverse approximately 1% bone loss per year in women. Research reviews show that resistance training can help improve bone mineral density in both younger and older adults and that weight training may have a more potent effect on bone density than other types of physical activity such as aerobic and weight-bearing exercise.
RELATED: EXERCISE AND BONE DENSITY: 3 PROVEN BONE STRENGTHENING ACTIVITIES
#5: Lifting betters brain function, sleep quality, and mood.
Strength training can reduce your risk of cognitive impairment, dementia, and Alzheimer’s. By regulating your mood, hormones, and circadian rhythms, strength training can also help you sleep better at night. A recent study found that strength training is even more effective at promoting better sleep than aerobic exercise alone.
Strength training helps promote self-esteem and feelings of positivity, tranquility, and revitalization. It can also reduce anxiety, depression, and tension in adults of all ages, making it a fantastic way to boost your mood and feel better.
RELATED: 6 WAYS EXERCISE IS GOOD FOR YOUR BRAIN
Focus on the LIFT!
Other forms of exercise (such as aerobics, mobility work, etc.) offer plenty of health benefits and are an excellent part of a balanced exercise plan. But if your goal is to improve your health and longevity and reduce body fat, strength training should be a key component of your routine. Depending on your current fitness and activity level, goals, and preferences, general resistance training recommendations include strength sessions 2-4 days a week.
While other forms of exercise are great, strength training is the most effective use of your workout time. The great news is, with our strength programs, you can still reap the benefits of mobility and range of motion work with our weight-training-specific warm-ups. You’ll also experience a cardiovascular bonus effect as you begin to handle heavier loads safely. Recovery movement is built into our training schedule suggestions to help your body repair in between sessions, but you are always encouraged to add more rest as needed.
And it doesn’t matter when you start lifting — research shows that even those who start training later in life can still reap the benefits with an equal capacity to those with more exercise experience.
Let’s start strengthening together!
You can get started right now by joining me for a FREE strength training workout here on our YouTube channel.
Meet me on the mat for the strength work included in my all-NEW “Strong + Centered” Series!
It’s not too late to join us for this next round of our 12-week strength training intensive “LIFT and SHIFT” (registration closes this Sunday, January 22nd!). Click here to learn more or to sign up today!
So glad I found you again I worked out with you demand tv you helped me a lot
A very comprehensive article on the benefits of strength training Jessica. Experience is the best teacher and thanks to you I’m hooked now. Many will feel that strength training needs a gym subscription or a big outlay for buying weights for home use. I bought mine at one set a year and now own 5 sets. I still love my cardio and usually do at least 30 minutes daily. I’ve been taking weight training much more seriously since you first released Lift and Shift and I’m definitely feeling the benefits. I would advise everyone to try it. It’s a question of starting in a small way and slowly building strength and stamina. It’s never too late. I’m 79 yrs old so don’t use age as an excuse! Though it may be a good idea to check with a medical practitioner first.
Thank you so much Joan! You are such an inspiration. Please keep up all of the incredible work you are doing taking such amazing care of your body and your health. Can’t wait to get moving with you again soon. 🙂
Great highlights of the reasons to weight train! Love your posts, Jessica. I went from couch potato to fit a few years ago and sure it saved my life. Keep up the great work.
Thank you so much Karen! And congrats to you on all of your hard work and accomplishments, way to go! Please keep up all of the incredible work you are doing taking such amazing care of your body and your health. I can’t wait to get moving with you again soon. 🙂