How strength training could be the best workout you can do

When you think of strength training, you’d be forgiven for picturing Arnold Schwarzenegger and feeling that it might not be the workout for you.

But in the same way that you don’t need to be as fast as Usain Bolt to reap all the benefits of running, you don’t need to be bodybuilder like Arnie to reap all the benefits of strength training.

Also known as resistance training, strength training is focused on using your bodyweight, or equipment like resistance bands, bars and dumbbells, to build muscle, strength and endurance.

From around the age of 30, we start to lose muscle mass, and we lose around 5% each decade thereafter. When we hit 70, that muscle mass loss increases pretty dramatically, which is why older people are more prone to broken bones as a result of trips and falls. That’s why, regardless of your age, it’s important to incorporate resistance training into your workouts.

And that’s not all: recent articles have gone as far as to suggest that strength training might be the single best workout you can do for your overall health. Let’s find out how.

1. Strengthen your health

Studies show that engaging in resistance training for at least an hour each week may reduce the risk of cardiovascular disease, heart attack and stroke. One study, which focused on almost 100,000 women, showed that even sixty minutes of strength training per week reduced their chances of developing Type 2 diabetes. It’s also been revealed that regular strength training may also reduce the risk of developing some cancers.

2. Strengthen your bones

When we squat, dip and lunge, we’re putting stress on our bones, which actually helps maintain bone density. This means we’re less prone to fractures, and even reduces the risk of developing osteoporosis.

3. Strengthen your mood

Turns out lifting weights can also lift your spirits. This recent study found that people suffering mild to moderate depression who added a solid chunk of resistance training to their workouts twice a week saw a substantial decrease in their symptoms.

4. Strengthen your brain

Strength training triggers a release of chemicals in the brain that supports the production of neurons – which may make our brains healthier, improves cognitive function, and could even reduce the risk of developing Alzheimer’s disease.

5. Strengthen your self-confidence

When you work your muscles – like, really work them – there’s no denying how good you feel afterwards. And with strength training, your body continues to burn calories, even after you’ve finished exercising. Feeling strong feels good!

6. Strengthen your bank account

The great thing about strength training is that you don’t need to splash out on any fancy equipment or a gym membership. Most exercises, like squats, lunges, planks and burpees, can be done using your body weight at home. Although if you’re a newbie, we definitely recommend seeking some professional advice to get you off on the right foot.

By AIA Vitality NZ
AIA Vitality Staff writer

AIA Vitality is a personalised, health and wellbeing programme that supports you every day to make healthier lifestyle choices. Visit aiavitality.co.nz

This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.

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Is strength training the single best activity for overall health?

1. Strengthen your health

2. Strengthen your bones

3. Strengthen your mood

4. Strengthen your brain

5. Strengthen your self-confidence

6. Strengthen your bank account

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