Yep, even if you’re not looking to bulk up!
So, there’s this one line in fitness advice that says you should do strength training at least twice a week and work all your muscle groups. But honestly, a lot of folks don’t really get what that means or why it’s even important.
Strength training is all about lifting weights—whether it’s using machines, free weights, or just your own body weight. A lot of people think it’s just for young guys trying to get ripped, but the truth is, strength training is super important for everyone’s health, no matter your gender. And as you get older, it becomes even more crucial.
Here are some solid reasons to add strength training to your routine:
- Live Longer
We all know cardio is great for your heart and can help you live longer. But strength training can do that too! A study looked at nearly 100,000 people and found that those who did both cardio and strength training had a 41% lower risk of dying from heart issues compared to those who only did cardio. Plus, it seems to have an even bigger impact on women. - Keep Your Muscles
After you hit 30, if you’re not active, you can lose 3-8% of your muscle mass every decade. And after 50, it gets even worse! Hitting the weights a couple of times a week can help you keep your muscles and even build more. In just a few months, you could gain about 1.3-1.4 kg of muscle, no matter your age. - Burn Off Extra Fat
Strength training revs up your metabolism, meaning you burn more calories even when you’re just chilling. It also helps repair muscle tissue after workouts, which burns even more calories. Just two 20-minute sessions a week can help you burn an extra 5,000 calories a month! - Lower Your Diabetes Risk
Lifting weights can make your body more sensitive to insulin and help keep your blood sugar levels in check. The American Diabetes Association suggests hitting the weights for major muscle groups three times a week with some heavy lifting. - Boost Your Heart Health
Research shows that strength training is just as good as cardio for keeping your heart healthy. It can lower blood pressure, improve cholesterol levels, and help with blood sugar control. Plus, it’s great for both healthy folks and those with heart issues. - Stronger Bones
As we age, we lose bone density, which can lead to osteoporosis. Regular strength training can help prevent this. Studies show that just six months of lifting can increase bone density, especially important for older women who are at higher risk after menopause. - Better Mental Health
Strength training can help reduce fatigue and symptoms of anxiety and depression. It’s also great for boosting self-esteem, whether you’re young or old, healthy or dealing with health issues. In fact, a study found that older adults who lifted weights for 10 weeks saw improvements in their mood and overall quality of life.
So, there you have it! Strength training isn’t just for bodybuilders; it’s for everyone looking to improve their health and well-being. Give it a shot!
