Strength training, weight training, resistance training, whatever you like to call it, we’ve all heard of it and know that it is great for our health. But why is strength training so good and how to do I get started?
What is strength training?
Strength is the ability to produce force. When our body is able to produce more force, we recognize this as getting stronger and this is generally achieved by gradually moving heavier weights over time. In order to exercise (or move) to our full potential, being strong is crucial to get the full benefits from every exercise. For example, if your preferred style of exercise is walking, the stronger your legs are the longer you can walk for which leads to greater overall health benefits.
Strength training has many benefits. As the name suggests, strength training is vital for getting strong. As the body ages we naturally lose the amount of lean muscle mass and if this is not developed it becomes replaced with fat. Strength training can help you preserve and enhance your muscle mass for all age groups.
Resistance training is important for strong bones too. In order to get bones stronger, they require a healthy amount of ‘stress’. As your muscles get bigger, they provide a healthy amount of stress to your bones which increases bone density and reduces the risk of developing osteoporosis.
Studies have shown strength training to be an important tool in the management of many chronic illnesses and conditions such as arthritis, diabetes, heart disease, and depression.
Another bonus of resistance training is its ability to improve your quality of life. Strong muscles can reduce our risk of falls, improve our balance, and improve our overall function to perform everyday tasks and activities.
Don’t let the word ‘weight’ or ‘strength’ scare you away from doing this type of exercise. This style of exercise doesn’t have to include heavy barbells and bulky equipment. Some of the best strength exercises can be performed with just using your own bodyweight, or using rubber bands and plastic tubing.
Getting Started.
If you have a chronic condition it is best to speak to your doctor or a qualified exercise professional prior to starting any new exercise program.
Always start your strength exercises with a gentle warm up for 5-10 minutes. This could be a slow walk or bike ride.
Start with a simple basic movement and perform 12-15 repetitions of each movement. Aim to perform 2-3 rounds of each movement and allow for 1-2 minutes of rest in between. Perform strength training every other day to allow for a rest day in between.
Like any exercise, listen to your body and stop if you are experiencing pain. Correct technique is very important to prevent injuries so speak to an Exercise Physiologist or Physiotherapist to help get you started safely.
