From Zumba to Pilates and everything in between, there’s no shortage of ways to move your body. So, if you’re thinking about what to add to your current routine, what makes strength training stand out?
In fact, quite a bit. Apart from building muscle and providing a serious boost to energy, strength training has long benefits. If you’re considering dipping your toes into the weight room, we’re here to help you take that first step with confidence.
What is strength training?
Strength training, also known as resistance training, is a type of exercise that utilizes muscle contractions for various types of resistance, including:
- body weight
- Dumbbells and other weights
- Resistance band
- Weight Machine
This type of training helps build strength (as the name suggests) and improve endurance. As a bonus, you can boost your confidence whether you lift heavy items in the weight room, knock out push-ups in the mobility area, or follow guided training in group classes.
The beauty of strength training is that it is highly customizable and accessible at all fitness levels. Are you new to the gym? Perfection – there’s a starting point for you. Will you come back after a break? Better yet, you can quickly pick up where you left off.
Why Strength Training is Essential: 5 Important Benefits
Now, you’re really here, why strength training is beneficial to you. The benefits are booming and you are lucky as they are well beyond building muscle.
#1 Build muscle mass
I’ll start with perhaps the most obvious thing. Because of consistency, strength training can be built on the initial muscle mass. But how does it work?
Lifting the weight puts additional stress on the muscles and causes microscopic tears to the muscle fibers. As the muscles begin to repair, new cells fuse into the original tissue, slowly increasing the size and strength of the muscles.
And this isn’t just about getting the tone on the beach. Building muscle mass is extremely important at every stage of life. In fact, adults may lose 3-8% of their muscle mass if they are not actively working to maintain 3-8% of their muscle mass after age 30. More reasons to pick up these weights and step into your strength training journey.
#2 Increases metabolic rate
Strength training is more than just building muscle. It can also provide a meaningful boost to your metabolism. It’s important, especially if one of your goals is weight loss or maintaining weight.
Here’s why: Muscle tissue burns more calories at rest than adipose tissue. That means the more lean muscles you have, the more energy your body naturally uses throughout the day, even when you are simply relaxed.
Although the exact numbers vary, studies suggest that each pound of muscle burns at 6-7 calories per day at rest, compared to 2-3 calories per fat. Over time, the differences can be summed.
And there is the afterburn effect, officially known as excessive post-exercise oxygen consumption (EPOC). After strength training sessions, especially those involving combined exercise and heavy tolerance, the body continues to recover using excess oxygen.
That recovery process burns additional calories for hours (sometimes up to 24 hours) after the training is finished.
Together, build muscle and trigger EPOC to support metabolism and put in calorie burning mode.
#3 Strengthen bones and joints
We love squats and lunges as good as the next person (and not just for a satisfying burn). Strength training can help you increase your bone density. This reduces the risk of osteoporosis and fractures.
It also strengthens connective tissue around the joints. When your muscles and tendons are strong, they:
- Stabilizes the joint
- Reduces cartilage wear and tear
- Reduces the risk of injury
#4 Improve balance, stability and adjustment
As your muscles become stronger, daily movements will begin to feel more enjoyable and more stable. Whether you’re off the bed and walking down your heels, strength training helps you feel more grounded and controlled.
It will also recognize your core better. Not only does that six pack mean, but how the core strength supports overall adjustment and control. In older people, this often leads to less falls. For everyone else, it manifests as a better posture and improves athletic performance.
#5 boosts mental well-being
The mental benefits of strength training are attractive so that you don’t lose to your physical benefits. Research shows that consistent resistance training can reduce symptoms of anxiety and depression thanks to the release of endorphins and the release of other moods that the body releases during and after exercise.
But it’s not just brain chemistry. Strength training builds confidence. Beating your goals and surpassing your new personal best can help you prove to yourself that you can do more than you have ever thought of.
result? A strong sense of accomplishment “I can do anything.” attitude.
How to start strength training
Are you ready to jump the resistance band to strength training first? That’s what we want to hear. Below we categorize ways to safely alleviate your path in the world of resistance.
Start with the basics of weight
It is essential to master the proper form of basic exercise before reaching for weights. Weight exercises are the perfect place to start. They challenge your muscles without feeling too intimidated and help you build strength while focusing on good techniques.
Start with some of these classic moves
- Squat
- Pushing
- push ups
- Trisep dip
Gradually add resistance
Once you’ve completed multiple sets of 10-12 reps in a solid form, it’s time to try. To continue to proceed, gradually introduce one or more of the following types of resistances:
- Light dumbbells
- Resistance band
- Weight Machine
Focus on these important principles
Once you start strength training, keep these three factors in mind and make sure you guide you on your journey.
- Forms weight – You may be tempted to grab a heavier dumbbell, but completing your form should always come first. This helps you target the right muscles and reduce the risk of injury.
- I’ll go slowly – There’s no need to go from beginner to bodybuilder overnight. Increase your rep, set, or weight over a long period of time to stay safe and avoid burnout (usually for a few weeks).
- Please be consistent – You are aiming for 2-4 strength sessions a week and do not skip break days. Recovery is just as important as training. It allows your muscles to rebuild and become stronger.
Who is strength training?
Strength training is for everyone, not just athletes, actors or bodybuilders. So if you’ve ever thought, “That’s not for me,” I recommend you rethink it.
At its core, strength training is the easier way to move through life, feel strong, and build resilience over time. From improving posture and balance to improving energy and confidence, benefits go far beyond muscle benefits.
So who can benefit? Anyone includes:
- beginner
- senior citizen
- People recover from injuries
- Individuals with mobility or flexibility goals
Whether you’re picking up weights for the first time or coming back after a break, strength training will help you meet you where you are. It is adaptable, empowering and one of the best long-term investments in your health and well-being.
No matter your age or fitness level, you belong to the weight room.
Common mistakes and misunderstandings
I’ve broken the myth that strength training is only a certain “type” so let’s clear up a few more misconceptions.
- “I don’t want to be bulky.” – A common myth is that strength training automatically leads to bulky muscles. In fact, there is no such thing as “tone” and “building” muscles. Muscles do only two things: growth or shrinkage. What many people think of as “toned” is simply the result of stronger, more distinct muscles combined with lower body fat percentages. Muscle building won’t bulk up you, but it helps you feel stronger, move better, and support a lean look over time.
- “I have to lift it up heavily.” – There is no magic number in terms of weight. Most importantly, use the right form and challenge yourself safely. Once you learn to move, you can gradually increase the load.
- “I can’t skip a day of training.” – Break days are essential. Muscles need time to recover and grow. Make sure to build at least two days of rest each week, as overtraining can lead to burnout and injuries.
- “Next week I’ll look like a new person.” – Strength training is a long game. The results come from balance and nutrition, recovery, and overall lifestyle of consistency, patience and training.
Build strength, confidence and community with Chews Fitness
If you’re ready to start or deepen your strength training journey, Chuze Fitness is here to support you. With a welcoming atmosphere and a variety of equipment and classes, Chews makes it easy for all fitness levels to feel at home.
Our gym has a large free weight area with dumbbells, benches, curl bars and Smith machines, all maintained at the highest standards. For those who prefer guided training, Chuze offers a variety of group fitness classes, including strength training, yoga, and high intensity interval training (HIIT), led by certified instructors.
Whether you’re aiming to build muscle, improve mobility, or feel strong in your everyday life, there’s the resources and community to succeed. Discover where your fitness goals are supported at every stage. Find a place near you today.
sauce:
Today’s medical news. How to build muscle through exercise. https://www.medicalnewstoday.com/articles/319151#rest-and-muscle-growth
NIH (US National Institutes of Health). Muscle tissue changes with age. https://pmc.ncbi.nlm.nih.gov/articles/pmc2804956/
Livescience. How many calories does muscle burn than fat? https://www.livescience.com/health/anatomy/how-many-more-calories-does-muscle-burn-than-fat
ebsco. Excessive post-exercise oxygen consumption (EPOC). https://www.ebsco.com/research-starters/health-and-medicine/excess-post-exercise-oxygen-consumption-epoc
Harvard Health. Strength training builds more than just muscles. https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than muscles
NIH (US National Institutes of Health). The Effects of Exercise on Depression: How Movement Makes Your Brain and Body Feel Good. https://pmc.ncbi.nlm.nih.gov/articles/pmc11298280/
