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Why Strength Train?

Oct 17, 2013

Why strength train?

Strength training isn’t just for athletes, body builders or guys trying to get jacked for beach season. Strength training offers a variety of benefits that are desirable in many populations. Whether you’re male, female, young, old, active or sedentary; strength training can help you accomplish your fitness goals!

For the ladies

Ok ladies, you may be thinking “I don’t want to lift weights because I don’t want to get HUGE muscles and end up with a masculine physique”. Which is a common assumption made by many women but research shows, it is not the act of strength training that causes muscular hypertrophy but rather the method in which strength training is used i.e. numbers of sets, reps and amount of weight lifted. For example; a healthy female who wants to increase muscle tone and decrease body fat without putting on large amounts of muscle, would be best served by a strength training program consisting of a variety of exercises with a high number of repetitions and low weights.

Adding a few pounds of lean body mass or muscle to your body can also help increase your body’s ability to burn calories at a higher rate. Therefore gaining a few extra pounds of lean body mass will help increase your caloric expenditure and in turn help you lose fat faster!

For the guys

Do you know that the time of day you strength train can impact the effectiveness of your workout? Well, it can. Males’ testosterone levels are highest in the morning after their body has been at rest and those levels gradually decrease as the day goes on. Although, strength training large muscle groups with heavy loads and high volumes can increase testosterone levels, especially in younger males. Therefore a midday/afternoon strength training session can help boost those falling testosterone levels and keep them elevated throughout the day; which in turn can lead to greater muscular growth and strength gains over time.

Aging population

No matter how young or how old you are strength training is a must when it comes to your exercise regimen. Strength training can be used to help slow down some effects of aging. For example; strength training exercises that involve axial loading (loading the spine with weight), such as back squats and overhead presses, can increase individuals’ bone density; this is true for all ages whether you’re 20 or 70. Various strength training exercises may be implemented into a program to help improves one’s balance as well. Also, as one ages, if they do not strength train they will lose muscle mass overtime (atrophy), but strength training can help combat atrophy and actually have the opposite effect if performed consistently. For the aging population a combination of those three benefits, improved bone density, balance and muscle mass, is huge in reducing the risk of falls and fractures.

Strength training for everybody

Along with the benefits that have already been discussed above, strength training has also been shown to reduce the signs and symptoms of: arthritis, diabetes, osteoporosis, obesity, back pain and depression. So if you’re on the couch get up and get moving, if you’re exercising make sure you add some variety and incorporate a variety of large muscle group strength training exercises!

Note: this is a very brief snapshot of some of the great benefits that strength trainer offers and much more could be said about this great mode of exercise.

General repetition ranges for various goals

Strength: 1-6

Power: 1-5

Hypertrophy (muscular growth): 6-12

Endurance (lean, toned muscles): 12-20

If you struggling with your own personal routine, stop by our studio and see how our professionals can get you on the right track to a better, healthier version of yourself!

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