I keep old reference papers from when I would attend fitness conventions every year.  Back in the '90s. the research was booming in the area of wellness.   People had ideas about all the benefits of strength training but studies were just being documented.  It is fun to see how far we have come.  

So here is a list of some of the best reasons that we should strengthen our bodies.  And, no I have not included looking hot in a bikini or being able to beat your buddy in arm wrestling  (Both high on most lists) 

1.  Reduce Depression

Cardiovascular exercise used to get all the credit for keeping us happy but according to the Journal of Affective Disorders (2020, 266, 282-287) Adults who participated in any type of muscle-strengthening exercises were less likely to feel depressed.  The findings were the same for working out 1-2x per week or 3-5x per week and the study was conducted with over 23k adults.  (Researchers were based in Germany and Australia)

2. Avoid Muscle Loss

It is a sobering fact that we humans lose between 5 and 7 pounds of muscle every decade.  Muscle is a key component in keeping our metabolism high and body functioning smoothly.  (Evans and Rosenberg 1992)

Strength training helps to maintain and build muscle in mid-life and beyond, and you don't need to go crazy with it!

3.  Avoid Metabolic Rate Reduction with Age.

As mentioned in #2, with a loss of muscle comes a slower metabolism.  Evans and Rosenberg in 1992 concurred that it could be as much as 5% per decade.  Strength training will help to avoid this.  

According to Wescott (1995), you can gain 3 pounds of muscle over an 8 week training period with only twenty-five minutes of training, three times per week!  

4.  Adding Muscle Increases our Metabolic Rate

3 pounds of muscle will increase your metabolic rate as each pound takes @35 calories to maintain itself.  That is over 100 additional calories a day that you can eat and still maintain your weight.  

5.  Reduce Body Fat

Studies have shown that 4 pounds of fat loss occurred after just 3 months of training,  (Campbell and coworkers 1994)  This was not with a reduced-calorie diet. 

6.  Strength training increases bone mineral density.

Strength training increases bone osteoproteins and bone mineral content.  (Menkes 1993)

This is super important to help prevent postmenopausal osteoporosis.  Falling and breaking a hip must be avoided as much as possible.  It can lead to a downward spiral healthwise.  

7,  Improve Glucose Metabolism

Hurley (1994) reported a 23% increase in glucose uptake after 4 months of training. This is helpful in preventing and/or controlling adult-onset diabetes.  Always seek medical advice if you have diabetes.  

8.  Improve Posture

By working the muscles in the upper back and getting greater body awareness, posture can be improved.   Standing tall will not only make you look 5 pounds thinner, but will prevent tech neck, low back pain, and curvature of the spine. 

9.  Enhance Quality of life

By improving balance and function, we can age with grace and enjoy our senior years with vitality.  We must do all we can so that our years are full of life!

10.  Reduce chronic back pain and the pain of arthritis 

Many people find that strength training has given great relief to their pain.  Muscle strength can help to prevent further joint injury.  Always be mindful to perform exercises correctly and get an ok from your doctor.  

Great results happen with only 3 days per week and sessions taking 25 minutes, Don't wait to take charge of your life!  

As I like to say, " With a body that works, your world expands". Quote by me.  xo

If you have any questions about establishing a sensible and effective strength training program, please contact me at [email protected].