Time to read : 4 min
The 7 biggest benefits of strength training
Strength training is about beefing up your body through exercises with weights. Many people do it at the gym because they have a variety of machines and weights to choose from. But with free weights and the right exercises, you can totally do it at home too!
But why is strength training so popular anyway? What are the good things about it? Let's break down the biggest perks for you.
1. More power and tougher muscles
The first advantage is pretty clear, but we'll still mention it: strength training beefs up your muscles, giving you more power.
When you do strength training, you create little tears in your muscles. Afterwards, that's often the muscle soreness you feel. By eating the right food and getting enough rest, these tears heal up with fresh muscle tissue. That way, your muscles keep getting a bit bigger and stronger.
2. A good way to shed pounds
Losing weight means burning more calories than you take in. And strength training is a fantastic way to do this. Because you're building more muscles, they require more energy to maintain. This means your body has to burn more energy. The result? A faster metabolism.
To fuel your body with energy during the workout, it needs extra oxygen. But even after the workout, your body keeps giving you a boost of extra oxygen to aid in recovery. This means you're burning calories even after the workout is done. They call this Excess Post-Exercise Oxygen Consumption (EPOC), but we also like to call it the afterburn effect. It's an extra reason why strength training is a good way to lose weight (1).
3. Improved Mental Health
They often say "a healthy body is a healthy mind". When you exercise, your brain releases endorphins, also known as the "happiness hormone," giving you a good feeling. But it also has a positive long-term effect: exercise improves white matter pathways, allowing the brain to transmit more information (2).
Prof. Dr. Wiepke Cahn, professor of physical health in psychiatric disorders at Utrecht University, states: "Studies show what happens when people start (exercising) more: they become mentally healthier and experience fewer mental health issues. Whether you're dealing with stress, depression, an anxiety disorder, or another mental health condition, exercise has a significant impact on mental health" (3).
Read also: Tips for good mental health
4. Uplifted and Energetic Feeling
Strength training requires a lot of energy from your body, and so does the recovery. However, it actually gives you a more energetic feeling in return! Research shows that more physical activity is the solution to fatigue problems (4, 5). Additionally, the aforementioned endorphins give you an uplifted feeling, and stress hormones like cortisol and adrenaline are reduced. This leads to better rest and increased energy (6).
Read also: How to get more energy? Try these 8 tips!
5. Increased Self-Confidence
Each time, a few more repetitions and slightly heavier weights. By consistently engaging in strength training, you continue to challenge yourself and your body. Through the constant pushing of your limits - along with the fact that you achieve a visibly fitter body, have more energy, and feel better in your skin - you move through life with increased self-confidence.
6. Better Overall Health
When you work hard for something, you naturally want to see results. To get the maximum effect from strength training, you'll also need to pay attention to your nutrition. For this reason, strength training often leads many people to adopt an overall healthier lifestyle.
Read also: 7 Common Mistakes with Nutrition and Training
7. Reduced Risk of Injuries and Illnesses
With proper strength training, you target (almost) all of your muscle groups. You physically strengthen the muscles in your body, reducing the risk of injuries. Additionally, you have a lower risk of certain diseases: by reducing excess weight, you decrease the likelihood of heart and vascular diseases, and by improving blood circulation, you lower the risk of diabetes (7).
Get Started!
In this article, we've given you seven reasons to get started with strength training. Now it's your turn! Finished with your workout? Recover with our plant-based protein shakes. This way, you give your muscles the best recovery after an exhausting strength training session. They're great as a shake, but also serve as a base for exciting protein-rich recipes!
Getting fitter, losing weight, or building muscle?
Order 2 bags of Orangefit Protein or Orangefit Diet, and we'll provide you with personalized nutrition guidance.
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