Strength training, often associated with bulging biceps and chiseled physiques, offers a wealth of benefits for everyone — regardless of your age or fitness level. Whether your goal is to increase muscle mass, improve athletic performance, or simply enhance overall health and well-being, strength training can help you get where you want to go. And yes, it can be fun!
What’s your motivation?
When embarking on any new endeavor, it’s good to get clear on what’s motivating you. Some of us love to flex in the mirror, some of us love to save money. Some of us might have grandkids they want to carry on their backs. Some of us just want to feel a little less creaky, a little more comfortable in our bodies. Think about what has motivated you in the past and use that to your advantage.
All the benefits
Whatever your main motivation is, you’ll also get these additional benefits:
Strength training is the most effective way to increase muscle mass, which can make you look healthier and boost your metabolism.
Regular strength training can significantly enhance your strength and power, making it easier to perform everyday tasks and excel in athletic activities.
Resistance training can help prevent bone loss and osteoporosis, especially important for older adults.
Strength training can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
Exercise has been shown to have positive effects on mood, reducing stress, anxiety, and depression.
How it happens
Muscle growth occurs when muscles are subjected to progressive overload. This means that in order to grow, muscles must be challenged. When muscles are stressed, they respond by repairing and rebuilding themselves, leading to an increase in muscle size and strength. It’s pretty amazing how that works.
Strength training is not just for young adults — it’s a valuable form of exercise for people of all ages, including older adults.
Strength training can help improve balance and coordination, reducing the risk of falls and injuries.
Stronger muscles can make it easier to perform everyday tasks such as getting dressed, climbing stairs, and carrying groceries. That can help you stay independent.
Strength training can help prevent bone loss and osteoporosis, reducing the risk of fractures.
Regular physical activity can boost mood, improve sleep quality, and enhance overall well-being.
How to start
Start with lighter weights and fewer repetitions and gradually increase the intensity of your workouts. Think in terms of months, not minutes, hours, or days. You could start with 15 minutes every other day to ensure you’re able to gradually increase the effort without injury or feeling wiped out.
As our chiropractors what would be right for you, and find coaching at a local gym. The Alive MMA gym on Woodstock consistently gets great reviews, and there are many other great gyms in town.
quick tips
A brief warm-up can help prevent injuries and prepare your muscles for exercise. Likewise, it’s advisable to cool down after your workout. A post-exercise routine can help reduce muscle soreness and improve flexibility.
Drink enough water before, during, and after your workouts, and eat a balanced diet that provides adequate protein, carbohydrates, and healthy fats (nuts, seeds, avocado) to support muscle growth and recovery.
Aim for 7-9 hours of quality sleep each night to optimize recovery and performance.
Proper form is essential for preventing injuries and maximizing the benefits of strength training. Consider working with a personal trainer or watching instructional videos to learn the correct techniques. Begin with lighter weights and higher repetitions. As you get stronger, gradually increase the weight and decrease the number of repetitions.
Pay attention to your body's signals and avoid overtraining. If you experience pain or discomfort, take a break and rest. Compound exercises — squats, lunges, deadlifts, bench presses, and rows — work multiple muscle groups simultaneously, are more efficient for building overall strength.
Consistency is key to achieving results with strength training. Aim for at least two to three workouts per week. To prevent boredom and continue making progress, vary your workouts by changing the exercises, sets, and repetitions.
Find ways to stay motivated, such as tracking your progress, setting fitness goals, or working out with a friend.
April in Portland
For 45 years, Friends of Tryon Creek has celebrated the return of the Trillium, a beautiful, early-season perennial native to our local forests. Check out all the details on their website, and get the whole family hopping into the spring.
Image credit: Friends of Tryon Creek
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