The Importance of Strength Training

Everyone should be doing some form of strength training whether it is done at the gym or at home with little equipment needed. There are resistance bands and balls, hand weights and even you own body weight can be used as resistance when planning a strength-training program. Strength training has many benefits as the stronger your muscles are the easier it is to do everyday activities, such as carrying groceries, mowing the lawn and lifting small children.

It also helps to build muscle strength and improves stability and balance. This helps to decrease the risk of falls and accidents and prevents muscle loss. After the age of 20, adults lose between five and seven pounds of muscle every 10 years. It also reduces blood pressure and increases your calorie burning. It helps to increase the body’s metabolic rate, resulting in more calories burned throughout the day. It also reduces low back pain and research has shown that strength training can increase lower back strength and alleviate stiffness.

Start a strength-training program by training 2 days per week to start and increasing it to three for an added challenge. Begin with 2 or 3 exercises for the lower and upper body and 1-2 core exercises. Start with one set of each exercise and do 12-15 reps at a slow and steady pace. As you progress you can add 2 and 3 sets, but make sure to rest for 30 seconds to a minutes in between sets. Be mindful of proper form and technique and never hold your breath while training. There are many fitness videos on the market for strength training, so if you are just starting out, it would be a good idea to purchase one and start there.