It’s well known that weightlifting and other types of strength training can help you build stronger muscles and bones. But research shows it may also help protect you from diabetes, heart disease, cancer, and other chronic health conditions.
Chronic disease prevention and management is about more than just taking a pill or eating your veggies. Every aspect of your lifestyle matters when it comes to warding off disease.
While you may have a family history of certain medical conditions, like heart disease or diabetes, genes are not your destiny.
This is empowering. Because it means you have more control than you might think. Eating right, getting enough sleep, managing stress, and getting enough exercise are all ways you can protect yourself against health problems.
Incorporating strength training into your exercise routine has so many benefits. Building muscle improves balance, cuts your risk of falls, and even has mental health benefits.
Ahead we’ll look at how strength training can boost mental and physical well-being and how investing in a pair of
Also known as weight training or resistance training, strength training involves working your muscles against external weights or resistance. Weightlifting with free weights like dumbbells and barbells is strength training. So is exercising with weight machines, resistance bands, or even just your own body weight.
It’s a myth that only younger people can or should lift weights. People of all ages can benefit from using free weights and weight machines. It’s also a myth that weightlifting will bulk you up. You can lift as little or as much weight as is comfortable for you. The most important thing is that you work strength training into your fitness routine.
Building more muscle tissue through strength training offers a range of benefits for your overall health and well-being. Here are some key advantages:
Improves blood sugar control: Muscle tissue stores sugars in your blood, which helps lower the amount of blood sugar circulating in your blood. This can help lower your risk for conditions like diabetes.
Lowers blood pressure: As you build muscle, there are more blood vessels for blood to travel through. This means your heart doesn’t have to work as hard to pump blood, resulting in lower resting blood pressure levels. High blood pressure is a major risk for heart disease. Lowering your blood pressure by even 5 or 10 points can make a difference.
Burns more calories: Muscle burns more calories, even at rest. By increasing your muscle mass through strength training, you can elevate your resting metabolic rate. This may help you lose weight, and obesity is a risk factor for chronic conditions like metabolic disease and cancer.
Positively impacts cholesterol: Strength training can help increase levels of high-density lipoprotein (HDL) cholesterol, often referred to as “good” cholesterol, while reducing levels of artery-clogging low-density lipoprotein (LDL) cholesterol. Well-balanced cholesterol levels can lower your risk of heart disease and other cardiovascular issues.
Lowers chronic inflammation: Strength training can help reduce chronic inflammation by decreasing certain types of body fat, especially visceral fat. This type of fat is known to release pro-inflammatory substances that contribute to chronic inflammation. Inflammation is associated with a range of health problems, including heart disease, cancer, and autoimmune disorders.
Improves bone health: Strength training also strengthens your bones by increasing bone density. This is especially important as you age since it can help prevent conditions like osteoporosis and reduce the risk of fractures.
Boosts mental well-being: Strength training has been shown to have positive effects on mental health. It can help improve your mood and reduce symptoms of anxiety and depression, which are often chronic.
Strength training is an important part of staying fit, but if you have preexisting health conditions or concerns about your health, it’s a good idea to get the go-ahead from your doctor before starting a new routine.
Here are some tips to get started.
Determine your fitness goals to tailor your strength training program accordingly. Whether your objective is to build muscle, increase your endurance, or improve your overall fitness, having clear goals will help you stay motivated.
Grip fatigue while weightlifting can hurt your performance and lead to injuries. It’s worth it to invest in a pair of quality weightlifting grips. Versa Gripps are designed with proprietary non-slip material to help you get a better grip on barbells, dumbbells, and kettlebells. They help you focus on your form and your target muscles—not your hold on the bar. The result is better mind-muscle connection and bigger gains.
If you’re new to strength training, start off slow to avoid overexertion, which can lead to injury. Try resistance bands or light free weights (dumbbells or kettlebells) to start. These versatile tools allow you to adjust the amount of resistance, as needed.
Getting your form right is crucial to prevent injuries and maximize results. Consider working with a certified fitness trainer or watching instructional videos to ensure you’re performing exercises correctly. Focus on mastering the basics, such as squats, lunges, push-ups, and rows.
Also, make sure you have the right gear. By helping you grasp the bar,
Create a straightforward strength training routine that targets major muscle groups. A typical beginner’s routine might include exercises like squats, bicep curls, tricep dips, and planks. Perform each exercise for 2-3 sets of 10-15 repetitions, and rest between sets.
As your strength and endurance improve, gradually increase the resistance by using heavier weights or adjusting the tension of your resistance bands. You can incorporate more advanced exercises and increase the number of sets or repetitions over time.
Consistency is crucial in strength training. Aim to engage in your routine at least 2-3 times per week to see significant improvements. Allow your muscles time to recover by spacing out your workouts and resting between sessions.
Pay attention to your body’s signals, and don’t push through pain. It’s normal to experience muscle soreness, especially after starting a new routine. But if you’re experiencing pain or having trouble lifting your weights, this is a cue to slow down. Overexerting yourself can lead to improper form and injuries.
Whether you’re an experienced weightlifter or just getting started with strength training, the health benefits of resistance training are clear. Starting a strength training routine can be a rewarding journey to better health and fitness.
Improve your performance and tackle grip fatigue head on with Versa Gripps—the only weightlifting accessory you’ll ever need. With proprietary, custom-engineered non-slip material and built-in arch support, Versa Gripps help you train safely.
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