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MOVEMENT

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10 Science Backed Reasons

to

Strength Train

Several science-based reasons that make strength training highly beneficial. Here are a few:

Helps Slow Down or even Reverse Sarcopenia (age related muscle loss)

Skeletal muscle quality and function decline with age and this is known as sarcopenia. Studies have shown that skeletal muscle mass will decrease at a rate of 1–2% per year after the age of 50, and skeletal muscle strength will reduce by 1.5% at age 50–60, even leading to sarcopenia. This can have dire consequences on our ability to function as we get older. Sarcopenic individuals are highly susceptible to falls and disability, and there is a turning point toward end-stage functional decline. Sadly, in large part, this can be prevented. Current studies have found that resistance training can alleviate age-related skeletal muscle degeneration and improve muscle strength, while also regulating blood glucose, and controlling blood pressure in the elderly.

 

Increases Resting Metabolic Rate

Strength training can boost your resting metabolic rate, which is the number of calories your body burns at rest. This is because muscle tissue requires more energy to maintain compared to fat tissue. By increasing muscle mass through strength training, you can increase your overall calorie expenditure.

Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation, however research has shown that 10 weeks of resistance training can increase metabolism by 7%.

Reduced Risk of All Cause Mortality

In a review of 16 different studies (meta-analysis) muscle-strengthening activities were inversely associated with the risk of all-cause mortality and major non-communicable diseases including cardiovascular disease, cancer and diabetes. You are less likely to die of all causes of death if you strength train!

Enhances Fat Burning

Strength training has been shown to promote fat loss and improve body composition. It helps create a calorie deficit by burning calories during the workout and increasing the metabolic rate afterward, leading to fat loss over time.


Research data indicates that active women who participate in habitual physical activity can maintain lower body fat and a higher RMR (resting metabolic rate) than sedentary controls with similar body mass, FFM (fat free mass), and body mass index.


Improves Insulin Sensitivity

Regular strength training can enhance insulin sensitivity, which is crucial for maintaining stable blood sugar levels. Improved insulin sensitivity allows your body to utilize carbohydrates more effectively, reducing the risk of insulin resistance and metabolic disorders.

Promotes Bone Health

Research has shown that not only does HIT strength training improve bone density, but it reduces the likelihood of falls and fractures (Journal of Bone and Mineral Research).


The Study Conclusion:

"The LIFTMOR trial is the first to show that a brief, supervised, twice-weekly high intensity resistance training exercise intervention was efficacious and superior to previous programs for enhancing bone at clinically relevant sites, as well as stature and functional performance of relevance to falls in postmenopausal women with low to very low bone mass. Further, that no fractures or other serious injuries were sustained by any participant in our study suggests that high intensity resistance training does not pose a significant risk for postmenopausal women with low bone mass when closely supervised, despite a common misconception to the contrary. In light of the very positive bone, function, safety, and feasibility outcomes of the LIFTMOR trial, we believe high intensity resistance training to be a highly appealing therapeutic option for the management of osteoporosis in postmenopausal women with low to very low bone mass."

Improve Functional Capacity

Strength training improves overall functional strength, making everyday activities easier and reducing the risk of injuries. It also enhances athletic performance by increasing power, speed, and endurance.

Enhances Cognitive Function

Strength training improves overall functional strength, making everyday activities easier and reducing the risk of injuries. It also enhances athletic performance by increasing power, speed, and endurance.

Reduces Symptoms of Depression

Strength training has shown to be very effective at improving symptoms of depression. In a large scale study through JAMA (Association of Efficacy of Resistance Exercise Training With Depressive Symptoms) researcher's reached the following conclusion: “Resistance exercise training significantly reduced depressive symptoms among adults regardless of health status, total prescribed volume of RET, or significant improvements in strength.”

EPOC: The Afterburn

When you exercise at a high intensity you are calling upon anaerobic metabolism (without oxygen) to create the energy necessary (ATP) carry out the activity. The harder you work, the greater the depletion of biologic resources and the more calories you burn after exercise to replenish these resources. This "afterburn', known as EPOC (Excess Post-exercise Oxygen Consumption) has been shown to cause a significant boost to the metabolism which can last for 12-24 hours. The best ways to optimize your EPOC is with HIT (high intensity strength training) and HIIT (high intensity interval training). The beauty of EPOC is that it is optimized by intensity, not volume, and requires less that 30 minutes to achieve the benefit.

Strength training should be included in everyone's routine. You can gain tremendous benefits in a minimum amount of time investment (as little as 30 minutes weekly).