1. 14 Health Benefits of Strength Training
photo credit: healthydieting
There are many health benefits of strength training.
For the longest time I stayed away from lifting weights in the gym. Two reasons
were, I did not know how to properly use weights, and secondly, I was afraid that I
might become bulky. So I stuck with my long aerobics classes, spinning classes,
kickboxing classes and spent lot of time on elliptical, treadmills and bike machines. I
also religiously took up Yoga classes in an effort to lose fat and increase flexibility.
Although Yoga does increase your flexibility, and is a great stretch ( I still do it at the
end of my workouts), nothing is better than hitting the weights and hitting them
hard! Yes. Lift weights which challenge you and your muscles.
If you are serious about losing that stubborn fat in your thighs, calves, arms, belly,
back etc try weight training. Women need to lift weights as much as men do.
Other terms for strength training are resistance training, endurance training or
weights training.
Warnings –
• Pay attention to your form when lifting weights. Incorrect lifting can lead to injuries
and is not fun. Make a gym buddy who can help you with lifting or if budget allows
you, hire a personal trainer. YouTube videos are great place to look to practice right
forms when lifting weights.

2. • Do not work out the same muscle group on consecutive days. Workout different
muscles on different days. A 2 day break is needed before you workout the same
muscle again. This is required as muscle tissues need 48 hours to rebuild.
14 Health Benefits of Strength Training
photo credit: GNutritionGHealth
1. Build more muscle and prevent muscle loss
It is a sad fact that as we age, we start losing muscle. They process can start as
early as age 20, but after age 35-40 it can really pick up. This muscle loss is also
termed as Sarcopenia. Lifting weights is therefore important to prevent muscle loss
that normally accompanies the aging process. ST can not only prevent muscle loss
but also build muscle.
Women often fear that weight training will make them bulky and masculine. But this
is far from truth. Women simply don’t have the hormones to get that bulky look. So
set aside your fear and hit the weights room in the gym or invest in a pair of
dumbbells.
2. Burn more Fat
Strength training will burn fat faster than any cardio exercise. ST builds muscle and
muscle burns fat. So ditch your long boring cardio sessions and start doing weights.
How Strength training burns fat? When we lift weights, our muscle tissues tear

3. down. After workout, its time to rebuild those muscle fibres. Building muscle (cellular
repair) takes huge amounts of calories, which helps in burning that body fat.
3. Create an after burn effect
The term for after burn effect is EPOC (Excess Post-Exercise Oxygen Consumption).
It’s the amount of calories you continue to burn after your workout. Research has
shown that strength training burns more calories post workout, much more than
slow cardio.
4. Increase your strength
With consistent training, you will notice an improvement in your lifts. It is a no
brainer that strength training makes your stronger.
5. Look better, more defined with more muscle tone
Let’s say you have removed all fat from your body by going on a strict diet but you
have no muscle tone. This will NOT result in your dream body. ST gives you a muscle
tone and builds a curvy body to make you look better.
6. Build bone density and fight osteoporosis
Lifting weights not only builds muscle, it also increases your bone density and builds
stronger bones. Research has shown that strength training can help fight
osteoporosis in conjunction with a good diet. Resistance training may promote bone
development, with studies showing 1% to 3% increase in bone mineral density.[3]
7. Reduce your risk of injury, back pain and arthritis
With more muscle and stronger bones, you will reduce your risk of injury. [1][2].
Resistance training may be effective for reducing low back pain and easing
discomfort associated with arthritis and fibromyalgia and has been shown to reverse
specific aging factors in skeletal muscle. [3]
8. Reduce your risk of diabetes
Strength training increases your muscle tissues. Muscle will use blood sugar for fuel
and store blood sugar in the form of glycogen. This mean, more muscle you have,
lower your blood sugar, thus reducing your risk of type 2 diabetes. Resistance
training may assist prevention and management of type 2 diabetes by decreasing
visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4,
and improving insulin sensitivity. [3]

4. 9. Boost your confidence, self esteem and self worth -
Regular strength training in addition to healthy diet will give you the fat loss results
which you always dreamed of. This will automatically boost your confidence and self
esteem. You will get the feeling of “Yes. I can do it”
10. Elevate your mood and fight depression -
It makes you feel good on both a chemical and hormonal level. Strength training
increases the level of endorphins in your brain. Endorphins have a chemical structure
similar to morphine. They are considered the “happy” chemical and increase your
feeling of well-being. Endorphins are natural pain and stress blockers.[4].
11. Target your trouble spots and get a curvy figure -
Although there is no such thing as spot reduction, and we need to exercise every
muscle group, strength training can be used to target those trouble stops like jiggly
arms, back fat, chest fat, love handles etc.
12. Better utilisation of your gym time -
We are all pressed for time. ST can give you more bang for your buck by burning
more fat and building muscle.
13. Slow down the effects of aging –
Strength training can prevent age related diseases, thus slowing down the effects of
aging and making you leaner and younger.
14. Get the benefits of cardio –
Cardio exercises (also called aerobic exercise) are good for your cardiovascular
system. Any exercise like walking, running, bicycling, elliptical trainers, rowing are
great cardiovascular exercises which can increase your heart rate. When lifting
weights at a fast pace with little or no rest between sets, can elevate our heart rate
as well. It’s like killing two birds with one stone.
Lift weight and reap the benefits of fat loss!
Ref
[1] http://www.ncbi.nlm.nih.gov/pubmed/23327448 - Effects of different exercise
interventions on risk of falls, gait ability and balance in physically frail older adults. A

5. systematic review
[2] http://www.ncbi.nlm.nih.gov/pubmed/21991450 Resistance Training Is an
Effective Tool against Metabolic and Frailty Syndromes
[3] http://www.ncbi.nlm.nih.gov/pubmed/22777332 Resistance training is
medicine: effects of strength training on health
[4] http://www.ncbi.nlm.nih.gov/pubmed/15468581 Influence of physical activity
on mental well-being and psychiatric disorders
Source:
www.fat2fitsteps.com/health-benefits-of-strength-training/