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Health benefits of strength training
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Gym member performing a bicep curl
Cardiovascular, or aerobic, exercise is known to have many health benefits, ranging from weight management to reduced risk of cardiovascular (heart) disease. But what about strength training? Aside from having toned, sculpted muscles, strength training is just as important as cardio exercise. According to the position statement from the National Strength and Conditioning Association, below are the key benefits to participating in a regular strength training program:
- Reduces risk of cardiovascular disease by decreasing blood pressure, improves blood lipid profile, and improves glucose tolerance
- Improves bone mineral density, thus reducing the risk of osteoporosis
- Improves body composition by increasing lean muscle mass
- May reduce feelings of anxiety and/or depression
- Reduces the risk of injury in sport participation
- Improves muscular strength and endurance, which in turn, can improve one's ability to perform activities of daily living
Its never too late to start a strength training program. In order to gain these benefits, begin a strength training program of 8-10 exercises which involves large muscle groups for 2-3 times a week, and 1-3 sets and 6-12 repetitions of each exercise. Be sure to allow at least 24 hours of rest in between strength training sessions. Note: please consult your physician before beginning any new form of exercise.
