Wellness@Work Why you should incorporate strength training into your workout

By Michelle Ryan
mryan@health.southalabama.edu

For an effective workout that doesn’t take up a lot of time, consider resistance training, which is also known as strength training or weight training.

Resistance, in the form of bands, weights or kettlebells, challenge the muscles, and the results are numerous benefits for your physical and mental well-being.

Here are seven key advantages of incorporating resistance training into your fitness routine:

• Increased muscle strength and tone: Resistance training promotes muscle growth and development. Through weights, resistance bands, or bodyweight exercises, you can target specific muscle groups, leading to increased strength, improved muscle tone, and enhanced functional capacity.
• Improved bone health: Resistance training stimulates the production of new bone tissue and helps maintain bone density, reducing the risk of osteoporosis and fractures. This is particularly beneficial for individuals of all ages, especially older adults who may be susceptible to age-related bone loss.
• Enhanced metabolic rate and weight management: Resistance training boosts energy expenditure, even during periods of rest. By increasing muscle mass, which is more metabolically active than fat, you can raise your resting metabolic rate and increase the number of calories burned throughout the day. This can be advantageous for weight management and body composition goals.
• Better joint health and flexibility: Resistance training strengthens the muscles surrounding joints, providing better support and stability. This can help alleviate joint pain and reduce the risk of injuries. Additionally, incorporating dynamic movements and proper stretching techniques into your resistance training routine can improve flexibility and range of motion.
• Enhanced cardiovascular health: While resistance training primarily focuses on strengthening muscles, it can still have positive effects on cardiovascular health. Compound movements and high-intensity interval training (HIIT) techniques within resistance training can elevate heart rate and improve cardiovascular conditioning.
• Enhanced mood and mental well-being: Regular resistance training has been linked to improved mood, reduced symptoms of depression and anxiety, and increased self-esteem. Exercise, including resistance training, stimulates the release of endorphins and other neurotransmitters that can positively impact mental health.
• Reduced risk of chronic diseases: Engaging in resistance training has been associated with a decreased risk of developing chronic conditions such as heart disease, type 2 diabetes, and certain types of cancer. It can help manage or prevent underlying risk factors like high blood pressure and insulin resistance.

To see significant benefits from resistance training, it is recommended to incorporate it into your fitness routine at least two to three times per week. However, the ideal frequency of resistance training may vary depending on individual factors such as goals, fitness level, schedule, and recovery capacity.

Remember to start resistance training at an appropriate level for your fitness and gradually progress to prevent injuries. Consulting with a certified fitness professional can help design a personalized resistance training program based on your goals and abilities.

About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health.    

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