Why we need to train our muscles

It doesn’t matter whether you call it weight training, strength training or gym training, all these modes of exercise describe the way in which muscles can be individually or specifically exercised, strengthened and toned. Adding “resistance” or weight to a muscle (i.e. free weights, machines, bands, balls, or one’s own body weight) whilst undergoing, or performing its full range of motion provides the sort of challenge a muscle needs to become stronger and fitter. When the muscles of the body are neglected, or under-exercised they soon become loose, flaccid, and can literally waste away! Maintaining healthy working muscles has many benefits, including helping to keep body fat levels low, and for those seeking to lose weight, strength training can be a super-effective choice of exercise. Here are some of the documented benefits of strength training…

* Increased lean body mass and decreased body fat
* Higher metabolic rate due to an increase in “metabolically-active” lean tissue
* Enhanced bone strength
* Reduced risk of osteoporosis
* Stronger connective tissue and increased joint stability
* Prevention of injury
* Increased functional strength for everyday activities such as lifting and reaching
* Improved posture, self-esteem and confidence
* Anti-aging by helping to avoid age-related muscle wasting (known as “sarcopenia”)

The anti-aging effects of strength training
Wrinkling of the skin is only one side of the coin when it comes to visual signs of aging. There are also changes happening underneath the skin that contribute to looking older. When muscles begin to lose tone, strength and size, they begin to “sag” or droop. The overlying skin unfortunately doesn’t shrink along with the muscles. It will “hang” off rather than fit to the contours of the muscles and tissues beneath. By exercising our muscles, however, with specific individual exercises (as in a weight training/resistance training program) we can offset this natural age-related process of muscle wasting. Of course, we must appreciate the additional benefits of weights exercises, and not just simply focus on the cosmetic benefits! Having a strong and flexible body as you move into later life simply means a better quality of life, enabling you to be active for longer, in a range of activities from walking or hiking, to gardening, and maybe even skiing?

When is best to start strength training?
If you are in your 30’s or 40’s and not doing any form of strength training, now is definitely the time to consider incorporating this into your weekly regimen. Both men and women lose strength and muscle as they age, but women tend to have less muscle to begin with and therefore lose strength more quickly and noticeably than men. Many women also put less value on this type of exercise than men do, or have misconceptions about it. You’ve probably heard these words countless times before, but it’s true that weight training does not build bulky muscles, or give a bulky appearance. Certainly, there are some females who “respond” more effectively than others to weight training or weights exercises and may build muscle faster. But the majority of women simply do not have the hormonal levels (particularly that of testosterone) to build muscle in the same way that men can. What you will get from a well-balanced weights exercise program, is a more toned and shapely “look”, which is never a negative or unwelcome result. 

So remember….

Regular strength training helps you and your body look and feel younger, stronger and fitter. It fights physical aging and helps you to reach and stay at a healthy weight. Strong muscles make you less accident prone. This becomes vital as we move into later life, as weak muscles and unsteadiness can lead to falls and fractures. Weight training prevents osteoporosis, helping to preserve bone density and strength. And finally, did you know that that regular strength training even helps to prevent and manage diabetes? Exercise (including strength training) helps to use up blood sugar, providing fuel for the working muscles. The more active muscle you have, the more blood sugar can be used, helping to keep sugar levels within healthy limits and lowering insulin too.

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