"Health is a large word. It embraces not the body only, but the mind and spirit as well;...
and not today's pain or pleasure alone, but the whole being and outlook of a man."
~James H. West

Lisa's Blog

10 Benefits of Strength Training!

Lisa Cutforth - Thursday, March 25, 2010

There are many Benefits of Strength Training...

David Keogh, Personal Trainer with Pro-Lifestyles shares 10 Reasons why you would benefit from making strength training part of your exercise routine.

1. Strength training prevents muscle lossAdults who do not strength train lose between 2 to 3 Kilos of muscle every decade. While cardio exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue.

2. Strength training will increase your metabolismResearch shows that adding 1.5 kilos of muscle   increases our resting metabolic rate by seven percent, and ups our daily calorie requirements by 15 percent. The average adult experiences a two to five percent reduction in metabolic rate every decade of their life, so strength training can help make up for that loss.

3. Strength training will increase your muscle massResearch shows that doing 25 minutes of strength exercise, three days a week can increase muscle mass by about 1.5 kilos over an eight week training  period. After that, muscle mass will continue to increase, but gains will differ from person to person depending on how much muscle has been lost through the years.

4. Strength training will reduce your body fatIncreasing your muscle mass will increase your calorie burn, thereby reducing the likelihood of fat accumulation. Researchers found that strength exercise  produced 2 kilos of fat loss after three months of training, even though the subjects were eating 15 percent more calories per day. In other words, strength training turns your body into a fat burning     machine!

5. Strength training will increase your bone mineral densityStudies show that four months of strength training can result in significant increases in bone mineral density, which is important because we naturally lose bone density as we age. In this way, strength training helps protect against fractures, "shrinking" and osteoporosis.

6. Strength training will improve your glucose metabolismPoor glucose metabolism is    associated with adult onset diabetes. Researchers have reported a 23 percent increase in glucose     uptake after four month of strength training. This improvement is one of the many ways a healthy exercise routine can fight diabetes.

7. Strength training will speed up your digestionA recent study showed a 56 percent increase in gastrointestinal transit time after three months of strength training. This is significant because delayed digestion puts you at a higher risk for colon cancer.

8. Strength training reduces your resting blood pressureStrength training alone has been shown to reduce resting blood pressure significantly. Combining strength and aerobic exercise is an even more effective means of improving blood pressure readings. A recent study showed that after just two months of a moderate strength and cardio program, participants dropped their   systolic blood pressure (the number on top which measures the pressure used when the heart beats) by 5 mm Hg and their diastolic blood pressure (the number on the bottom which measures the pressure that exists in the arteries between heartbeats) by 3 mm Hg.

9. Strength training will relieve lower back painYears of research on strength training and back pain show that strong back muscles are less likely to be injured than weaker back muscles. In a recent study, lower back pain sufferers had significantly less discomfort after 10 weeks of strength exercise for the lumbar spine muscles. Because over 80 percent of Australians experience back problems, it is advisable for all adults to strengthen these muscles properly.

10. Strength training will reduce arthritis painStudies show that sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritis pain need strength exercise to develop stronger muscles, bones, and connective tissue.

11. It feels Great! Like you needed any other reason to work out and have fun with your personal trainer!

Recent Posts


how to check your breasts quick eating solutions organic vegetables drugfree alternatives Happiness alzheimers success and you healthy cooking parties weight loss ask my doctor empty your mind blood pressure are grains healthy high cholesterol christmas muffins dangers of multitasking while you eat happiness course fatigue low calorie diet breast cancer prevention nutrition overindulge assertiveness reasons to eat foods in season allergies sugar and add nutritionists diet diary fun Laughter and stress Lisa's Diary sensitivity to milk happiness workshop nutritionist Cancer love, loneliness how to get more of exercise sustainable living, rural development, organic gardening, rampumps, biogas performance childrens lunch boxes food allergies improve your memory nutritious cooking benefits of sleeping love food have fun in the kitchen 10 % principle Alan Pease Add new tag do i have to drink milk; where do i get calcium from; non dairy calcium sources fun breast cancer awareness video hot guys stress, keys to managing stress, benefits of stress how to love exercise increasing energy delicious immune boosting tips calorie controlled diet weight Egg allergy mobile phones and brain cancer, Dr Teo maintain a healthy weight, underweight keep focused diet diary sexy salads detox homocysteine healthy fast food, healthy take away life life lessons getting fit fresh start motivation great second hand books reducing coffee life choices soft drink and behavior problems leaky gut, gut health, symptoms of leaky gut dancing memory new year's resolutions making time to relax taking a break how to avoid injury during exercise the tummy beast salad herbal toothpaste how to say no 7 steps to detox should I eat organic veggies breast cancer awareness heart foundation tick explained indigestion weightloss four questions you must ask your doctor before taking medication feels good hunger and stress recipes for allergies what is movember taking responsibility fruit I've Got Life Nutritional Therapist immune system pop-eye and spinach healthy cooking party soft drink and behaviour problems celebrate life is chocolate bad for me trans fats healthy shopping comfort eating anxiety health with 10 % effort gift recipies gluten intolerance fresh the power to choose what is healthy food cheap fruit and vegetables, what's in season in autumn in australia food sensitivities support your body mood ways to improve prostate health what is a good breakfast control how to be happy skipping meals best exercise cooking class in brisbane healthy cooking demonstration health one step at a time have more energy quizz wrong type of exercise, exercise and results heart disease addicted to chocolate fussy eaters health how to avoid doing the right thing and getting the wrong results music fruit and vegetable shortage recipe low cholesterol dance go for 2 and 5 make stress work for you time management and healthy living breakfast nutritious strength foods in season, seasonal recipes healthy shopping list avoiding a choice food intolerances are frozen veggies any good libido simple 7 day detox plan nutritionist in brisbane energy obesity skip meals is sugar bad focus healthy wine, healthy beer, healthy alcohol options image cholesterol lowering diet low calorie meal plan Nina Simone comfort foods 7 Tips to Lower Your Cholesterol and Protect Your Heart real food to know and not do is not yet to know Sensational health pioneers which is better for you butter or margarine health for busy people ability to respond sexy salad relationship with food sugar and adhd lunch brain health natural alternatives to drugs seasonal quick and tasty recipes relax corporate wellness I don't get hungry soccer, role of team sports in longevity, role of exercise and community in longevity Lactose intolerance cooking with allergies Dr Randy Pausch on Oprah benefits of strength training, why you should strength train natural toothpaste prostate cancer muscle wasting comfort pig benefits to keeping a diet diary quick recipes diet diary of a nutritionist