“Have you been to the iron jungle? where lifting heavy things is not just a hobby but a lifestyle. If your idea of a good time involves grunting, sweating, and occasionally questioning your life choices while hoisting chunks of metal, that is the right place for you. The weight-training section of most gyms can be quite intimidating. If you haven’t been to that part of the gym jungle, you should make it part of your 2024 plans. A journey where dumbbells become your best friends and your muscles have more stories to tell than your last family reunion. Just remember that if you can’t laugh while doing squats, you aren’t going low enough. Among the key benefits of weight training are:
Increase in muscle mass.
Weight, resistance, or strength training stimulates muscle growth, leading to an increase in muscle mass. As a consequence, it enhances overall body composition, which is the relative proportion of fat mass and fat-free mass (which consists of muscle, bone, organs, water, and connective tissue). Physical inactivity, poor diet, aging, and many chronic diseases can result in losses in muscle mass and bone mass along with gains in fat mass.
Muscular training can halt or reverse these changes, leading to increased muscle mass, maintenance or improvements in bone mineral density, and fat losses. For those of us who worry about tracking our weight so much, tracking body composition changes over time may be more meaningful than measuring body weight, as weight may remain stable as muscle mass increases and fat decreases.
Feel Fitness.
Improved metabolism.
As you gain muscle through strength training, your resting metabolic rate increases, helping you burn more calories even at rest. Muscle tissue is more metabolically active than fat tissue, and this can be beneficial for weight management and fat loss. Therefore, consistent resistance training can ultimately help you burn more calories throughout the day, thus assisting with your weight loss goals, even while you are at work or relaxing on the couch.
Enhanced bone health.
I am glad to see more women in the strength section of gyms, squatting, deadlifting, and lifting barbells and dumbbells. Weight-bearing exercises, like strength training, stimulate bone growth and density. This is particularly important for preventing osteoporosis and maintaining bone health, especially as people age. So ladies, you won’t look like men if you lift; we have a lot more testosterone after all. Keep raising the bar; your bones will get stronger in the process.
Increased strength and power.
Consistent resistance training can significantly improve strength in both young and older adults. While even low-intensity muscular training can have positive effects, greater strength improvements are experienced as training intensity increases. A loss of strength as we age is associated with functional declines, slower gait speed, increased fall risk, loss of independence, hospitalizations, and poor quality of life. Resistance training is an essential part of a comprehensive fitness program at any age to preserve and enhance strength and physical function. You should try one of our senior citizen sessions at our space.
Improved joint health.
Strengthening the muscles around joints provides better support and stability. This can be particularly beneficial for individuals with joint issues, such as arthritis, as it helps protect and improve joint health.
It’s important to note that individuals should tailor their strength training programs to their fitness level, goals, and any existing health conditions. Consulting with a fitness professional or healthcare provider is advisable, especially for beginners or those with specific concerns.
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Weight training improves our posture.
Strengthening the abdominal, lower and upper back, and shoulder muscles can lead to improved posture. Good posture not only contributes to a more confident appearance but also reduces the risk of musculoskeletal problems. However, one of the most common challenges faced by an average fitness enthusiast is reaching a plateau. This is the point where their body has adapted and is no longer challenged by the exercise.
Have you ever walked through the gym floor at a given time on any day and seen the same members on the same pieces of equipment and doing the same exercises with the same amount of weight? To create change in strength, endurance, flexibility, or cardio, the level of intensity applied has to be increased over time. It is called the overload principle. It is also important to vary your workouts between your body weight, resistance machines, free weights and resistance bands.
Coach Philip.
Enhanced cardiovascular health.
While strength training is not a substitute for aerobic exercise, some forms of strength training, such as circuit training, super sets, or giant sets, can elevate heart rate and contribute to cardiovascular health.
Better mental health and enhanced sleep.
Exercise, including strength training, has been linked to improved mood and reduced symptoms of anxiety and depression. The release of endorphins during exercise contributes to these positive mental health effects. Regular physical activity, including strength training, can promote better sleep quality. Improved sleep is essential for overall well-being and optimal functioning.
Better insulin sensitivity.
Regular strength training can improve insulin sensitivity, which is crucial for maintaining stable blood sugar levels. This is beneficial for individuals at risk of or managing type 2 diabetes. If you are new to resistance training, start by getting your doctor’s consent. Start slowly with lower resistance and gradually progress over time.
Resistance training is an essential part of a comprehensive fitness program. Whether your goals are to improve weight or body composition, increase strength and function, or improve overall health, resistance training can help you get there. It is worth the weight.
Coach Philip Namasaka.