While weight training once a week is acceptable, doing strength training twice a week is better. Strength training doesn’t always require the use of weights. In fact, bodyweight exercises and resistance bands are two good examples of strength training that requires no weights. In our gym in Chino Hills, CA, many students use kickboxing, plus other strength training techniques to get the maximum benefit from strength training, while enjoying a fun, yet fitness oriented outlet.
Strength training builds muscle tissue.
No matter how old or young you are, you’ll benefit from having more muscle tissue. Older people benefit because as people age, their lean muscle mass starts to dwindle. It’s called sarcopenia. You really don’t have to be very old to show some signs of it. It starts at about the age of 30 when the rate of decline is as much as 3 to 5 per cent each year. More muscles affects bone density, too. Strength training has been compared with some osteoporosis medications and found superior. Thirty minutes of training twice a week showed an improvement in bone density in postmenopausal women that had low bone mass. It improves bone density in teens, too.
Strength training helps you burn fat.
A lot of people hop on the treadmill or take up running to lose weight. While cardio is good for burning calories, strength training is better. It doesn’t burn as many calories as cardio does while you’re doing it, but it does provide a lasting effect. It builds muscle tissue. Muscle tissue requires more calories for maintenance than fat tissue, so it improves your resting metabolism rate. That means you burn more calories 24/7. Unlike running, which can use lean muscle mass for energy, weight training builds muscle mass and burns off fat.
Strength training improves functional fitness.
You’ll get more than just stronger from working with weights or other types of strength-training, you’ll improve your coordination, posture and balance, too. It reduces the risk of falling by as much as 40 percent in older people, when compared to those who didn’t do strength training. Stronger muscles and core strength also improve functional fitness. That protects you from injury doing every day types of activities.
- Strength training burns more calories following exercise. The increased calories are used during the recovery period after a workout.
- Strength training helps you sleep better at night.
- Women don’t develop large bulky muscles during strength-training like men do. Instead, they develop strong toned, attractive muscles.
- Strength-training can boost your immune system, while also reducing the pain from chronic diseases like arthritis.