9 Benefits of Strength Training

1. 9 Benefits of Strength Training

3. It is a common misconception that the benefits of strength training should be reserved for strength athletes looking to compete in Strongman/Strongwoman competitions, and this leads to regular gym goers overlooking this form of training.

4. The advantages of this style of training go far beyond bulking and working towards a 1 rep max, however, with health benefits of strength training including: a reduced risk of cardiovascular disease, battling the loss of muscle mass in over 50s, reducing symptoms of depression, reducing the risk of type 2 diabetes, strengthening bones, as well as a proven success in promoting weight loss. 

5. What is Strength Training? In layman's terms, strength training is simply the performance of physical exercises designed to increase your strength and muscle mass. It typically refers to any strength exercise where you use a minimum of 80% of your one rep max (1RM) for the rep range of between one to five, but we will address the sets and reps of strength training later on. While strength training was traditionally associated with athletes looking to improve their performance by pushing their bodies further, that is no longer the case. 

6. What are the Benefits of Strength Training? #1 Increases Muscle Mass : The most intuitive benefit of strength training, and also one of the best benefits of strength training for older adults, is its ability to increase muscle mass.  The way in which it does this deserves a relatively complex explanation, however let us simplify it for you. Strength training increases the connections between the body’s nerves, which increases the effectiveness of the movement pattern. The better the movement pattern, the more muscle fibres you can activate simultaneously, which in turn increases strength, leading to increased muscle mass. 

7. Strength Training vs Hypertrophy Training It is worth mentioning that though strength training offers a great aid for those wanting to increase muscle mass, the most effective way to do this is by hypertrophy training.  Hypertrophy refers to an increase and growth of muscle cells through exercise, which results in increased muscular size.  There are two forms of hypertrophy: myofibrillar (the growth of muscle contraction parts) and sarcoplasmic (increased muscle glycogen storage).

8. The exercises and equipment used for both hypertrophy and strength training, however, are near enough the same, with the primary differences between the two being: • Training intensity - the weight you lift • Training volume - the number of sets and reps • Rest - the rest time between sets

9. However, there is a combination of the two: strength hypertrophy training. This takes the elements of both forms and meets halfway in the middle, with a 3-5 set range consisting of 5-6 repetitions. Overall, strength training can help reverse the trend of the inevitable decrease in muscle mass.

10. #2 Improves Body Mechanics Those who perform strength training generally benefit from better body mechanics, such as improved balance, flexibility, mobility and posture - making this one of the most important benefits of strength training for overall health. Our body's balance is dependent on the strength of the muscles that keep us on our feet (stabiliser muscles). Therefore, the stronger those muscles are, the better our balance is in turn.

11. This can be directly supported by the findings of one study which explored the benefits of strength training for seniors further. Researchers concluded that strength training improves balance and coordination by strengthening the body’s stabiliser muscles, which in turn reduces the risk of fall and injury in mature adults by 40% - offering one of the most lauded benefits of strength training for seniors and over 60s

12. Strength training has been hailed by scientists and experts as one of the largest beneficial effects for flexibility and balance.  By helping joints remain flexible, this has been further linked with relieving symptoms of arthritis. Strong muscles are important for movement, coordination and balance, if a single muscle group is too weak, it puts more stress on joints and connecting tendons resulting in conditions such as arthritis and tendonitis (where tendons swell causing pain and stiffness).

13. If you want to add in some further training for this specific purpose, you may benefit from investing in one of the options from OriGym's best balance boards shortlist. To conclude this point, there is sufficient evidence to showcase that strength training results in better balance, flexibility and mobility and an overall improvement to the body’s mechanics.