Improved fitness and weight loss aren’t the only benefits strength training can offer. Freeletics Training Specialist David Wiener Reveals 6 More Benefits Everyone Should Know About
By now, most people know that incorporating strength training into your workout routine is probably a good idea.
We know that strength training is a great way to manage your weight and gain lean muscle mass, which increases your metabolic rate or simply puts to rest the number of calories your body burns.
Strength training offers a myriad of benefits on top of that
But strength training offers a myriad of benefits beyond that. From making you stronger to improving your posture and even improving your mood.
Healthista spoke to David Wiener, training specialist at AI-powered fitness and lifestyle coaching app Freeletics, who reveals 6 benefits of strength training everyone should know…
#1 Strength training can help improve your mood
There is evidence that exercise makes the brain happy.
Movement triggers the release of feel-good hormones like dopamine and serotonin, which can improve your mood, increase your energy, and make you feel more positive overall.
This, in turn, can mean you’re more likely to try new things, lift heavier weights, or push yourself a little harder.
Plus, research has shown that smiling during your workout can, whether you’re happy or not, push you to do better and lift more weight.
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#2 Strength training can correct bad posture
The right resistance training program has the ability to help you improve your posture and correct muscle imbalances.
Poor posture is often the result of certain muscles being too tight while the opposite muscle is too weak, which can lead to slouching and soreness.
By strengthening the (weak) rectus muscle and stretching the overtight muscle, you can reduce the risk of injury and stand taller.
Good posture also helps your internal organs align properly
Research also shows that poor posture negatively affects your ability to breathe deeply and fill your lungs. Slouching shortens the muscles in the front of your body and reduces your ability to breathe fully.
Standing up straight can improve your ability to deliver oxygen by up to 30 percent. Good posture also helps your internal organs align properly, leading to less compression on your stomach, intestines and liver, making it easier for food and digestive juices to flow freely.
A slumped posture inhibits the normal activity of your gastrointestinal system, making you vulnerable to digestive disorders such as heartburn and acid reflux (heartburn).
#3 Strength training can increase mobility and flexibility
Strength training, flexibility and mobility are inextricably linked, with flexibility and mobility helping you maintain proper exercise techniques that can help you achieve your full range of motion and properly target muscle groups to develop your strength.
With stronger muscles, you can then perform more complex movements and develop even more strength and explosiveness.
For maximum gains in flexibility and mobility, strength training should be combined with a dynamic warm-up to prepare the muscles before training and a cool-down with static stretching to lengthen the muscles after training.
Proper warming up and cooling down can also help prevent injuries.
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#4 Strength training can push you out of your comfort zone
Although strength training can be done through exercises using only body weight, if you want to go the extra mile and challenge yourself, lifting weights can also be a great option.
Beginners should take weights that can be maintained for the duration of their workout and work with heavier weights as they become stronger and fitter.
know your physical limits and listen to your body
If you want to get out of your comfort zone and progress, it is important to know your physical limits and listen to your body to reduce the risk of injuries that can slow down your progress in the long term.
#5 Strength training will help you focus on fitness
Form is extremely important, especially if you lift weights. Good form will help you avoid injury and get the most out of each exercise, so pay attention to your technique when training.
If you’re unsure or trying a new movement, watch the exercise video tutorials before trying them. You can also try filming yourself or attempting the exercise in front of a mirror to make sure your form is correct throughout.
Finally, if something doesn’t feel right or you feel pain in the muscle groups you’re not working on, stop.
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#6 Strength Training Means You Need to Prioritize Rest and Recovery
When lifting weights, make sure you give yourself plenty of time to rest and recover. The process of muscle development includes progressive overload, muscle damage, repair and new growth.
To ensure this cycle runs smoothly, it is advisable to take rest days between intense training sessions. This provides a “window” in which the body can regenerate and build even stronger muscles.
It is advisable to take rest days between intense training sessions
We all know the uncomfortable feeling of those annoying DOMS (delayed onset muscle soreness).
When we train we produce tiny tears in our muscles, these muscles reset, develop, grow and strengthen, but we need to allow recovery time for this process to happen.
To reduce the risk of DOMS, it is important to stretch the muscles that have been used and be sure to prioritize rest and recovery to avoid injury.
For a strength training program that really gets results, try Freeletics, Europe’s number 1 fitness app, which creates hyper-personalized fitness plans to help you achieve your goals.
Whether it’s weightlifting, running, or bodyweight-only training programs, Freeletics takes the stress out of planning and maintaining a training program and scheduling days rest.
Not only that, but the app also offers instructional videos of each exercise to make sure your technique is on point.
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