Want to stay fit? You must add strength training to your workout routine

Some people believe that strength training is only for building big muscles and looking buff. But that’s far from the only benefit of strength training, which should, either way, be an integral part of anyone’s overall fitness program.

What is strength training? Strength, also called weight or resistance training refers to physical exercises which are designed to improve strength and endurance.

How does strength training work? By building muscle mass, this training improves your body's power to resist muscle failure. When your muscles are strong, they can transfer energy more effectively across your body which in turn improves movement and coordination.

What are some hidden benefits of strength training?

Strong Bones: As we get older, the body starts losing 3 to 5 per cent of lean muscle mass per decade. But a 2017 study in the Journal of Bone and Mineral Research, shows that just 30 minutes of high-intensity resistance and impact training twice a week can improve bone density, structure and strength. It also reduces the risk of fractures.

Weight Control: Think cardio is the only way to lose weight? Think again! Strength work can help you manage and lose weight as building muscle helps your body burn calories more quickly and may even boost your metabolism.

Better Balance: If you want to maximise your quality of life for a long time, start weight training today. Strength training can help keep your joints flexible. It improves your balance, coordination and posture which enhances your ability to perform everyday tasks with ease, according to a study published in Rejuvenation Research.

Energetic Mood: All exercise has a mood-boosting effect thanks to the release of endorphins. But a meta-analysis of 33 clinical trials published in JAMA Psychiatry in 2018 revealed that strength training may be used as a treatment option to alleviate symptoms of depression. It may also improve sleep quality leading to overall better mental health.

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If you don’t have access to a gym, you can even do strength training at home with free weights like barbells and hand dumbbells or with no equipment at all! Some great examples of bodyweight exercises for resistance include:

• Crunches
• Lunges
• Pushups
• Pullups
• Squats
• Step exercises

Whether you’re looking to burn fat or just look and feel stronger, a few sessions of strength training every week can take you a long way!

While any exercise is great for everybody but if you are someone with a medical condition or are older than 40 years, it may be best to consult your doctor before starting a new fitness regimen.

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