Top 10 Reasons to Strength Train…
Why strength train? The benefits you can receive from lifting weights are too incredible to pass up.
10. The last time you tried to open a jar of pickles, you buckled down and used all your mite but gave up! Why? Because, you’re losing it, baby
…Muscle mass that is, my friend .Age-related muscle loss starts around the age of 35 and occurs at a rate of 1%-2% a year for the typical person. After age 60, it can speed up to 3% per year. I call this the “Great Decline.” Adults who don’t strength train regularly can expect to lose 4-6 pounds of muscle per decade. In my wold, muscles are a girl’s best friend and something you don’t want to lose. Luckily, you can reverse muscle loss with strength training. There’s no age limit on our ability to add muscle to our bodies and stop “The Great Decline.”
9. Because sometimes carbs just hit the spot.
More muscle mass strongly correlates with improved insulin sensitivity. Improved insulin sensitivity means you have better glucose control, handle carbohydrates better, reduce your risk for diabetes, or help manage diabetes if you have it. By increasing the amount of muscle fibers in your body, you can more easily manage your blood sugar levels.
8. Do you incorporate calcium into your diet with a pint of Ben & Jerry’s?
Weak muscles speed up the loss of independence and make everyday activities difficult – such as walking, standing up from sitting, or even getting dressed. Weak muscles also lead to balance issues, which lead to falls. One in every three adults ages 65 and up fall annually, sometimes leading to hospitalizations, admittance to a long-term care facility, or even death. More than 10 million Americans have osteoporosis – a disease that causes your bone to be weak and brittle. Another 43 million are at risk of it. Many studies show that strength training can play a role in slowing down bone loss and several show that it can even build bone! Strength training targets bones of the hips, spine and wrists – the areas of your body that you’re most likely to fracture.
7. You look beautiful when you smile!
When you add resistance to your routine, your body releases endorphins, which boost your happiness and keeps anxiety at bay. Strength training also reduces the negative effects of stress by lowering your stress hormone cortisol. A 2020 study published in Scientific Reports found that participants who strength trained twice a week for eight weeks reported feeling approximately 20% less anxious and stressed. You don’t need to work out every day, but starting with two days a week will send you well on your way to a happier self.
6. Heart disease NOT “for men only.”
Strength training builds muscle that gives you more strength for daily tasks and helps your body pull oxygen and nutrients from the bloodstream more efficiently, thus lightening the load on your heart. The American Heart Association suggests that strength training is safe and beneficial for low-risk cardiac patients. Resistance training helps you lose visceral fat (fat around the abdomen surrounding the body’s internal organs) — the most dangerous type concerning cardiovascular health.
5. The idea of giving a piggy-back ride to a child is as horrifying as the latest “Saw” sequel.
If you have back pain or postural issues the best non-surgical alternative for remedying this is – you guessed it – strength training. Strength training increases the function of the muscles in your back and core. A strong core supports your lower back and protects you from injury. And, strong back muscles contribute to good posture. The bonus: good posture naturally makes your abdomen look flatter.
4. Increases your metabolic rate
We’ve all heard that muscle burns more calories than fat. More importantly, muscle makes you stronger, so you’re naturally more physical throughout the day. The more muscle you have, the higher your metabolic rate is.
3. Remember that thing called sleep?
Trouble sleeping? Instead of spending more money on teas and supplements, pick up a dumbbell! Studies show that weightlifting can lead to a better night’s sleep. Consistent strength training workouts help people fall asleep faster, stay asleep longer, and feel well rested and refreshed.
2. One year older and WISER too!
Like the rest of your body, your brain is vulnerable to the passage of time. As we age, our brains develop small holes or lesions in their white matter, the part responsible for connecting and sending messages to different parts of the brain. These lesions grow and multiply, shrinking the white matter and reducing cognitive ability. A study from the University of British Columbia in Vancouver found that men and women who strength-trained twice weekly had significantly lower white-matter lesions. Talk about a brain boost!
1. Strength train because I said so!
OK, all jokes aside, do it because you need to start building muscle now – for all the reasons I just mentioned, and, because it will improve your coordination, agility and balance. Do it because muscle is about staying active and being empowered – from the board-room to the bedroom. Do it because muscle revolutionizes your metabolism, transforms your body from the inside out, and is our best bet for reversing the aging process. In short, do it because muscle is about all the things we associate with youth – and being strong is the new thin!
