When you think of strength training, what comes to mind? Most of us already know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don’t know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.

A combination of age-related changes, inactivity, and/or inadequate nutrition can gradually steal bone mass as we age. As bones grow more fragile and susceptible to fracture, they are more likely to break after even minor falls or a far less stress. Many studies have shown that strength training can play a role in slowing bone loss which is useful to help offset age-related declines in bone mass.

By combining strength and power training exercises you’ll not only get stronger, you’ll build speed, improve your reaction time, and increase your endurance which can make everyday activities easier. Two or three 20- or 30-minute strength training sessions a week can result in significant health benefits.

So what else is strength training good for you ask? Let’s take a look at a few more benefits:

 

Benefits

  • Increased muscle mass: Muscle mass naturally decreases with age, but strength training can help reverse the trend.
  • Stronger bones: Strength training increases bone density and reduces the risk of fractures.
  • Joint flexibility: Strength training helps joints stay flexible and can reduce symptoms of arthritis.
  • Weight control: As you gain muscle, your body begins to burn calories more easily, making it easier to control your weight.
  • Balance: Strength exercises can increase flexibility and balance. 
  • Improves sleep: A study involving elderly men aged 65 to 80 years, showed resistance training helped improve sleep patterns, including less wakings and deeper sleep in those who took part in just a single training session a week.
  • Reduces anxiety: Researchers have documented the anxiolytic effects of resistance training, with low-to-moderate intensity training leading to the most consistent decrease in anxiety.
  • Boosts energy and mood: Like all exercise, strength training raises your levels of endorphins, which serve to improve not only your mood, but gives you an increase in your energy level as well.

Remember that it is never too late to start including strength training as part of your exercise regime. If you’re in search of some inspiration, check out our virtual studio for some fun classes.