No matter what your fitness level is, incorporating strength training into your workout routine has numerous benefits for both your body and mind.
So what is strength training exactly? Strength training is the performance of physical exercises that improve both strength and endurance. These exercises are most often associated with using weights. Now, I know that sometimes weights can be intimidating, but after learning the benefits and seeing the results, you are going to wonder why you didn't start strength training earlier!!
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Before we get to how strength training changes your body, let's take a look at three strength training techniques.
Calisthenics: Involves a variety of movements that exercise large muscle groups. These movements increase strength through pushing, pulling, jumping, bending while using ones body weight as resistance. Calisthenics will improve balance, coordination and agility. Sit- ups are a good example of a callisthenic exercise.
Isometrics: These exercises are when there is muscle engagement without any visible movement. Exercise moves include presses, pulls and holds. A plank is a great example of isometric hold. You are holding yourself up while engaging your core, however your body is not moving.
Plyometrics: Exercises that exert your maximum force in short intervals. Jumping squats are considered plyometric exercises. The goal of these are to increase your power. When performing these, tap into your explosive power to move from muscle extension to muscle contraction quickly.
Within these techniques there is a huge variety of exercises that can be performed. There is something for everyone! Check out my BTES App for daily workouts to take the guessing out of what comes next!
Keep reading for 4 ways that strength training changes your body!
If you are trying to build muscle mass, there is no doubt that strength training is the way to go. However, even if muscle size isn't your main focus, strength training might still be the best avenue to reach your health and fitness goals.
Strength Training Improves Your Mental State
Besides the physical effects, strength training also has positive psychological effects!! Think about the confidence you will gain when you start lifting heavier and heavier. When you begin lifting at a weight you never thought you would reach, your confidence will go through the roof.
I know using weights can be intimidating to some. Especially those who are cardio lovers or aerobic class junkies. No matter what your style is, when you begin trying new exercises, you start to conquer your fears. This feeling will spill over into multiple areas of your life.
When you look good you feel good. An improved body image will increase your self-esteem. Having a positive body image of yourself is so important. This is a great form of self love.
Let's not forget about endorphins! When we exercise, our bodies release endorphins. These are our brains feel good neurotransmitters. We can all relate that we feel better after working out. Trust me when I tell you that the only workout you will regret is the one you didn't do!
Want to keep that good feeling going all the time even when you're not working out? I've got a great blog for you on 3 Simple Mood Boosters you can do at home. Try them out and let me know what you think!
Strength Training Makes You Stronger
There is no doubt that lifting weights is going to increase your muscle mass. By becoming stronger, you are able to perform day to day tasks more and more efficiently. Running errands, taking the kids to and from school, cooking dinner, all become easier to do. You have more endurance so you can last longer and you are stronger so you can physically do more.
Strength training exercises take your joints through their full range of motion. By doing so, you will increase your range of motion over time. This is good for improved flexibility and mobility.
By adding these exercises into your workout routine, you are able to improve your cardiovascular health. By losing excess fat that is stored around your vital organs, you will improve your heart health. Strength training improves blood blood pressure similarly to cardiovascular exercises.
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Strength Training Helps Control Your Weight
Cardio workouts will definitely get your heart rate up, which as a result will help your body burn calories, however strength training is what's going to give your weight loss that extra push.
Building muscle is key to boosting your resting metabolic rate. This is the amount of calories your body burns while at rest. More muscles = more calories burned because they are metabolically more active than fat.
Don't be upset if you don't see massive results on the scale. Muscle is more dense than fat so make sure to go by how you look and feel in your clothes! If you've only technically lost 1lb but your jeans fit much better, ITS WORKING!
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Strength Training Can Lengthen Your Lifespan
Regular physical activity promotes overall good health which will help reduce the risks of many diseases later on in life. By performing various strength training techniques and stressing your bones, your body will increase it's bone density. This can help reduce the risk of developing osteoporosis.
When your body is stronger, your risk for injury is lower. Having strong muscles improves your balance, coordination, and movement. Yes, we work out because we want look and feel good, but by being stronger we are really improving every area of our live, which makes our risk for injury much less.
By performing strength training exercise and keeping our bodies in a strong physical state, we are keeping in our bodies in good health. In addition to a lower risk of both injury and disease later on in life, you will also experience more energy, better sleep and a decrease in other health concerns.
Check out my Full Body Strength Training Workout here!
Strength training is a great addition to any workout program. With all the variety in exercises that you can perform, it is easy to find something you like and can stick with! By incorporating these exercises you are able to boost your mood, become stronger, control your weight, and even lengthen your lifespan because of your overall improved health!!!
See you on the next live workout!
xoxo Rebecca
