The Power of Strength: Why Everyone Should Embrace Resistance Training

22 Oct

Strength training is something that I’ve got back into this year and I’ve really felt the benefits of including it as part of my triathlon training routine. I feel both mentally and physically stronger for it.

I know how beneficial resistance or strength training is and I want you to know too! (That’s of course if you don’t already know).

If you currently don’t do any strength training, this is your sign to start looking into adding something into your life routine.

According to Health Direct, “Strength training is any form of exercise that involves using weights or resistance to build strength in your muscles”.

Examples include:

Body weight: (pushups, squats, planks, pullups, and lunges), free weights: (dumbbells, barbells, kettlebells, medicine balls), resistance bands/loop bands, weight machines and suspension equipment found in a gym.

There are a magnitude of benefits of doing strength training….

MUSCLE and BONE:

As we age, particularly from 30 years old, muscle mass declines every decade by about 3–8%. This figure increases after 60 years of age. Maintaining our muscle mass as we age helps us complete our daily tasks with ease and therefore reduces our risk of falls and injuries. With strong muscles also comes strong bones. This helps to reduce the risk of osteoporosis and fractures.

CHRONIC DISEASE PREVENTION:

Strength training reduces risk of Type 2 Diabetes, Heart Disease, High Blood Pressure and High Cholesterol.

JOINT HEALTH:

If you have joint issues, in particular conditions like arthritis or fibromyalgia, completing strength training can help to take pressure off your joints by building muscle.

MENTAL HEALTH:

Movement of any kind is medicine for the brain! Exercise helps the brain release feel good chemicals such as endorphins and serotonin. Simply put, this is going to make you happier. :)

How much do you need per week?

The great thing is, you only actually need to be completing 2 x strength training sessions per week. They can range from 20-40 minutes in duration.

How could you start?

My top tip for starting strength training is to see a professional Exercise Physiologist (EP) or Physiotherapist first. They can complete a movement screening to see what exercises are best for you and then give you options to complete strength training with success. There are options for everyone… strength training can be completed at home or at a gym ( with or without weights) with a personal trainer, an EP or even at a park with friends.

I’ll put a few Adelaide based Exercise Physiology and Physiotherapy recommendations below for you: