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The benefits of strength training

    The Benefits of Strength Training: Building Muscle and Beyond

    Strength training, also known as resistance training, is a powerful form of exercise that goes beyond simply building muscles. It offers a wide range of benefits for individuals of all ages and fitness levels. In this blog, we will explore the numerous advantages of strength training, backed by reliable sources, and provide three effective exercises and stretches to incorporate into your routine.

    Strength Training with your next massage

    1. Enhances Muscular Strength and Tone Strength training is renowned for its ability to increase muscle mass and strength. By engaging in regular resistance exercises, such as lifting weights or using resistance bands, you stimulate your muscles to adapt and grow stronger. This not only improves your physical performance but also enhances your overall body composition [2].

    2. Builds Stronger Bones One significant benefit of strength training that is often overlooked is its positive impact on bone health. Studies have demonstrated that strength training plays a vital role in slowing bone loss and can even stimulate the growth of new bone tissue. By subjecting the bones to stress during resistance exercises, such as weightlifting, you promote bone-forming cell activity, leading to stronger and denser bones.

    a man without a shirt is at the far end of the image facing the viewer. He is holding thick ropes and is squatting and working out.
    A woman in athletic wear doing a quadriceps stretch on a street, with a backdrop of lush red flowering shrubs and a house.
    a woman facing the right side of the image holding 3lb weights with her lock ties back in a pony tail. She is wearing a grey sports bra and blush colored leggings.

    3. Enhances Metabolic Function Strength training contributes to an improved metabolic rate, making it an effective tool for weight management. As you develop lean muscle mass through resistance exercises, your body’s calorie-burning capacity increases. Even at rest, muscles require more energy than fat, which means that maintaining muscle mass can assist in weight loss and long-term weight maintenance [2].

    4. Boosts Daily Functionality Engaging in regular strength training exercises has a profound impact on your ability to perform daily tasks with ease. As you strengthen your muscles, you enhance your functional abilities, such as lifting heavy objects, climbing stairs, or carrying groceries. Strong muscles also improve your balance and stability, reducing the risk of falls and related injuries, particularly in older adults [2].

    5. Supports Joint Health and Reduces Pain Contrary to popular belief, strength training can be beneficial for individuals with joint issues, such as arthritis. Strengthening the muscles surrounding the joints provides added support, reducing stress on the joints themselves. This can alleviate pain and improve joint function. However, it is essential to consult with your doctor or a qualified clinician before starting a strength training program if you have any pre-existing joint conditions [2].

    Three Effective Strength Training Exercises

    To help you get started on your strength training journey, here are three exercises that target different muscle groups:

    1. Squats: Squats are a fundamental compound exercise that engages multiple muscles, including the quadriceps, hamstrings, glutes, and core. Start by standing with your feet shoulder-width apart. Lower your body by bending your knees and hips, as if sitting back into an imaginary chair. Keep your chest up and your weight on your heels. Return to the starting position by extending your hips and knees. Repeat for the desired number of repetitions [2].

    2. Push-ups: Push-ups are a classic bodyweight exercise that targets the chest, shoulders, triceps, and core. Begin in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows, keeping them close to your sides, until your chest is a few inches above the ground. Push through your palms to extend your arms and return to the starting position. Modify the exercise by performing push-ups from your knees or against a wall if needed [2].

    3. Lat Pulldowns: Lat pulldowns primarily target the latissimus dorsi muscles in the back, along with the biceps and shoulders. Sit at a lat pulldown machine or use resistance bands attached to an anchor point overhead. Grasp the bar or handles with an overhand grip wider than shoulder-width. Pull the bar down towards your chest, leading with your elbows, until it reaches the level of your collarbones. Slowly return to the starting position with control. Adjust the resistance to match your strength level [2]

    Three Beneficial Stretches for pain relief

    Stretching is a vital component of any fitness routine, including strength training. Here are three stretches to improve flexibility and prevent muscle tightness:

    1. Hamstring Stretch: Sit on the floor with your legs extended in front of you. Lean forward, reaching your hands towards your toes until you feel a gentle stretch in the back of your thighs. Hold the stretch for 30 seconds, then slowly return to a seated position [1].

    2. Chest Stretch: Stand tall with your feet shoulder-width apart. Interlace your fingers behind your back, squeezing your shoulder blades together. Gently lift your arms away from your body, feeling a stretch across your chest and shoulders. Hold for 30 seconds and release [1].

    3. Hip Flexor Stretch: Kneel on one knee with the opposite foot planted in front, creating a lunge position. Keeping your torso upright, gently shift your weight forward until you feel a stretch in the front of your hip and thigh. Hold for 30 seconds, then switch sides [1].

    Strength training and stretches for pain relief

    Strength training offers numerous benefits beyond building muscles. By incorporating resistance exercises into your routine, you can improve bone density, boost metabolism, enhance functionality, support joint health, and reduce pain. Remember to perform exercises with proper form and consider consulting a fitness professional to ensure safety and effectiveness. Strengthen your body and unlock a world of benefits with the power of strength training. See if Ashley can help you at your next session. We offer massage and strength training combo sessions for those in the rehabilitation process.

    Note: The information provided in this blog is for educational purposes only and should not replace medical advice. Consult with your healthcare provider before starting any exercise program, especially if you have pre-existing medical conditions or injuries.