Why You Should Add Strength Training to Your Fitness Routine

I think about my health all the time. Every day I try to commit to adding to my bare minimum exercise.

We all have our reasons for wanting to be stronger on every level. Mine is strengthening my immune system which is immunocompromised from cancer. I was optimistic when first diagnosed and after surgery. Now, not so much.

My cancer was aggressive so the oncologist panel determined I should have radiation. Of course, I agreed.

Was it necessary? Yes, I am sure it was. Do I feel better because of it? No. I wish I could say I did, but I cannot.

I am tired all the time. My strength and energy level are at an all-time low.

Strength training does intimidate me, but I am determined to do so.

Why? There are so many reasons.

It is a challenge and I like challenges. When I look at myself in the mirror and honestly say I am a weight lifter it will be a WOW moment. In my case, it will be a huge confidence booster. I am seventy-five and a first-time weight lifter.

So what are the benefits?

Builds muscle mass

As we age, we lose muscle. Strength training is the most effective way to maintain and build muscle. It starts at thirty and continues to increase after the age of fifty.

Muscle mass supports our body and allows us freedom of movement in our day-to-day activities. That includes everything from standing, walking, lifting, bending down, sitting, and getting up — all the things we take for granted.

How many people experience back pain? Maintaining muscle mass and powerful core muscles helps prevent back pain and injury.

Lowers the risk of injury by maintaining bone density

Low bone density makes bones weaker, leading to a high risk of fractures. When we lift weights, we increase the strength of our bones which is a preventive for fractures at any age but particularly as we age.

Strength training improves our overall strength, range of motion, and mobility of muscles, ligaments, and tendons. It also reinforces strength around our knees, hips, and ankles, protecting against injury.

I always thought that football players did strength training to bulk up, build bigger muscles, and be physically intimidating. Now I better understand they also do so to protect themselves from injury.

Helps prevent disease

Our muscle mass also helps prevent diseases associated with a sedentary lifestyle.

When our bones are strong, they contribute to endocrine function by releasing hormones that act on the kidneys and influence blood sugar regulation and fat deposition, thereby improving insulin sensitivity and glucose metabolism.

*Blood sugar levels are lowered, helping reduce the risk of developing diabetes and helping those who have diabetes manage the disease.

Boosts your metabolism

Metabolism is the chemical reaction in the body’s cells that change food into energy. Our bodies need this energy to do everything from moving to thinking to growing.

Basal metabolic rate (BMR) estimates the minimum number of calories a person needs to burn to sustain their basic life functions during 24 hours of rest.

Strength training increases your muscle which in turn increases your metabolic rate.

Muscles are more efficient at burning calories; they are metabolically more active and burn more calories than fat tissue. The more muscles you have, the bigger your resting energy expenditure, which means your body burns more calories hours after your workout.

Reduces abdominal fat, as well as visceral fat

Everyone is aware of abdominal fat and sensitive to how it affects our appearance. That is why we become enticed by the latest diet craze or exercise equipment.

We want to look good. But there are more important reasons to lose fat. Abdominal fat puts you at risk for chronic diseases like cancer, heart disease, diabetes, and fatty liver disease.

Heart health

Strength training will strengthen the heart and blood vessels. A healthier heart contributes to lower blood pressure, lower cholesterol, and improves blood circulation.

As mentioned above * strength training helps you maintain healthier body weight and manage blood sugar levels, risk factors for heart disease.

Improves cognitive function

As we age, our brain function can decline. Many of us know someone impacted by mental decline and disease such as Alzheimer's.

Strength training increases blood flow throughout our body, including the brain, and reduces inflammation, affecting the efficiency of brain function.

Multiple studies have shown significant improvements in participants' brain function doing strength training compared to those who did not.

Improving our cognitive function is a win-win at any age.

I know that my confidence will be boosted by becoming proficient at strength training. I will stand taller because I will be stronger physically and mentally.

My attitude will improve because my ability to function well as an ageing adult will have increased. Cancer took away my vitality and strength and has affected my viewpoint about life going forward.

That is why I am adding strength training to my life plan.

Why don’t you join me? It is a win-win.