Strength training is also known as weight training, resistance training, and muscle training.
The general definition of strength training is any physical movement that uses body weight or equipment (such as dumbbells and resistance bands) to build muscle mass, strength, and endurance.
1. It makes you stronger
Strength exercises help you get stronger. Gaining strength allows you to perform everyday tasks more easily, such as carrying heavy meals or running with your children.
Additionally, it helps improve athletic performance in sports that require speed, strength, and power, and can also aid endurance athletes by preserving lean muscle mass.
2. Reduce abdominal fat
Fat stored around the abdomen, especially visceral fat, is associated with an increased risk of chronic diseases, including heart disease, non-alcoholic fatty liver disease, type 2 diabetes, and certain types of cancer.
Multiple studies have shown the benefit of strength training in reducing belly fat and total body fat.
3. Can help you appear leaner
As you build more muscle and lose fat, you will appear leaner. Because muscle is denser than fat that means it takes up less space on your body pound for pound. Therefore, you may lose inches off of your waist even if weighing machine is not showing.
4. Improves heart health
Multiple studies have shown that regular strength exercises can lower blood pressure, lower total and LDL cholesterol, and improve circulation by strengthening the heart and blood vessels.
Strength training can also help you maintain a healthy body weight and control blood sugar levels.
5. Improve your mood
Regular weight training can improve your mood and improve your mental health. Multiple studies have shown that strength training can reduce anxiety and improve your mood.
Strength training offers multiple benefits for regulating mood, such as increased self-esteem and self-efficacy. Additionally, exercise promotes the release of mood-enhancing endorphins, which may play a role in positive moods.
6. Encourages increased movement and flexibility
Contrary to popular belief, strength exercises can make you more flexible. Strength training increases the range of motion of the joints (ROM), allowing for a greater range of motion and flexibility. Also, those with weaker muscles tend to have less ROM and flexibility.
In fact, a recent review comparing stretching to strength training found it to be equally effective in increasing ROM.