Do You Even Lift?! 5 Reasons You Need to Start Strength Training
A long time ago, actually let’s be honest, even these days people are of the misconception that strength training is a vanity thing. Young people do it to look good, right? Wrong! There is an abundance of current literature that demonstrates that everybody, regardless of age, gender and health status should be lifting weights at least two to three times per week. Here’s why:
1. Increased metabolic rate
The amount of muscle you have is directly correlated to your ability to burn calories. The more muscle you have, the more calories you burn when doing everyday tasks such as cleaning, cooking and working. After age 30, you begin to lose as much as 3% to 5% per decade. From age 50 this increases to 1% per year and between age 60-70, 2-3% per year. This reduction in muscle mass means a reduction in your metabolic rate. Have you ever noticed a gradual increase in your weight, but nothing else has changed? Unbeknownst to you, there is one thing that changed and that’s
2. Increases strength and muscular endurance
Our bodies adapt to whatever stimulus we provide it. When we lead a sedentary life, our muscles have no need to be there which results in wastage. This makes things like getting kneeling or getting up from the ground, going up stairs, carrying kids and other daily activities difficult. When we do strength training it causes tiny micro tears in the muscle. Don’t worry they’re not harmful! But your muscles will then send a message to your brain saying “hey! That was hard, fix me!” To which the brain responds and creates new muscle tissues allowing us to tolerate these activities better.
3. Increases bone density
With age, our bones naturally get weaker. Activities that put stress on bones stimulate extra deposits of calcium and encourage bone-forming cells to get working and attach themselves to the bone. The tugging and pushing on bone that occur during strength and power training provide the stress required. The result is stronger, denser bones and a reduced risk of fractures.
4. Improves and maintains balance and flexibility
When completing strength training it works the muscles that stabilise our body which allow us to respond to changes in movement and remain upright and on our feet. Strength training also pushes us to work through a full range of movement which ultimately lengthens muscles and keeps us nice and limber. For example a deep squat will lengthen muscles in your lower limbs such as your quadriceps, and a Romanian deadlift will help lengthen the hamstrings.
5. Reduces risk of injuries
Through resistance training we can strengthen the muscles that are prone to damage to prevent common injuries. For example working on the small external rotators of the shoulder helps with stabilisation and reduce the risk of rotator cuff injuries. Similarly improve core and lower limb strength can assist with non-specific lower back pain that so many people are affected by.
So if you’re not currently lifting weights, this is your sign to start now!
Contact us to establish a regime tailored to you and your needs.