Strength training to build muscle is important. It has so many health benefit that people don't really address. In this article, I will share some benefit of strength training and building muscles and what you should be mindful when you starting the strength training.
4 Benefits of Building Muscles
First benefit is it help raise your resting metabolic rate or amount of calories your body burns in a day at rest. Having a muscle is insufficient to the body and to maintain it requires more energy. This also means that the body will also utilize fat as energy source more with more muscle mass. Therefore, when going through weight loss you want to make sure that you are not losing too much of muscles and focus on utilizing your body fat.
Second benefit is injury prevention. When you go through strength training not just your muscle but your bones, joints, ligaments, and tendons, all go through similar stress that the muscle is going through. If you can exercise with proper technique you can also improve on your mobility and flexibility from strength training. With proper recovery with diet and sleep, you can strengthen bones, ligaments and so on, which will contribute to preventing conditions like osteoporosis and lower back issues.
Third benefit is what people usually focus on the most. Improve your cognitive function and self-image. Some people may disagree, but building muscles and reducing body fat can make you feel like you've accomplished something and boost your self-image. Strength training on regular basis may also increase their oxygen and nutrients flow to their brain. There is reason why majority of successful people have gym time scheduled for at least 2-3 time per week.
Last but not least, it help regulate your hormones and blood chemistry like insulin, blood sugar, thyroid function, sex hormones, immune system, and so on. Reduction of cancer and heart diseases have also noted for those who strength train on regular basis and build muscles.
Ways to Build Muscles
When you hear muscle building you may think lifting heavy weights and spend 2-3 hours a day, 5-6 days in a week in the gym. If you can do that, that would be great. If not you don't really have to. If you are competing as athlete, that may not be enough. But to attain the benefits listed above, spending 1 hour a day for 2-3 days per week of strength training is enough. It all comes down to what you are looking for.
Building muscles at the end of the day is how much volume of exercises you have done. Number of studies have found that in order to build muscles, it is not how much weight you lift, but how may repetitions in total you have done with the exercises.
So lets say that I want to work on my chest muscles and I can do 10 repetitions of push ups. Then I work on 10 repetitions of push ups for 3-4 sets. This will be total repetitions, or volume of exercise, of 30-40 push ups. If I don't feel fatigued, I may add another 1-2 sets of push ups or perform different exercises like chest press with pair of 10lb dumbbells.
Now the question may come what is the benefit of lifting heavy weight. Before that, lets clarify lifting heavy. Lifting heavy is relative to what you can do and not what others can do. If you can only lift 20lbs don't compare yourself with someone who can lift 100lb or 200lb. They may have worked little bit more and you can get there if you choose to put effort in your lifting.
Lets now talk about benefit of lifting heavy. I weigh 155lb. With push up, I may be lifting 90lb. If I can bench press 155lb for 10 repetitions, my fatigue will kick in faster with bench press than just doing a push ups because of the load difference. I may not be able to do too many number of sets like push up example above to match the volume, however, my muscular strength will increase because I'm lifting heavier. So the benefit of lifting heavy is to improve your strength with that particular exercise, in this case bench press, and may able to build muscle size faster. Of course form and technique of exercises are very important, especially when you are looking for flexibility and mobility benefits but I won't go in depth in this article.
Proper Routine and Consistent Effort
Heavy lifting, like I said, is relative to you. If you can lift 20lb for 4 sets of 5 repetitions now, you can work on it and increase this to 4 sets of 8 repetitions with same 20lb. Not only you build your muscles but also build strength to do more. After words you can increase the load to 25lb and do the same thing. If you can add 5lb to your lift every month, you will be adding 60lb to your lift each year!! May not happen so smoothly, especially as you get stronger but the point is to stay consistent.
Strength training requires proper plan and consistent work to see any results. Strength or muscles can not build overnight and ideally should not be done in random manner. However, when you have the routine and stay consistent with your work and progression, you will see the improvement and enjoy the small victories along the way even before you hit your actual goal.
Don't Limit Yourself
Strength training or muscle building has no age restrictions. I've seen too many clients at age 65 and above improving their muscular strength. One client is working towards climbing up the Mt. Saint Helens (Elevation 8,366ft) in Washington State at 67. Another client at 78 is able to travel around the world multiple times a year without any support and scheduled for several international trips in 2022. Gentleman at 79 is still racing Porsche. 84 year old women who had open heart surgery few years ago, still working out so she can be physically active.
And its not only my clients who is seeing results from strength training. You can see so many older populations even at centennial level, who are still performing 100m sprints and lifting heavy weight that average population don't even think of attempting.
Is it worth it? That is for you to decide. There 3 types of people. 1.) People who get started 2.) People who thinking about starting 3.) People don't do anything but criticize success of others. If you are thinking about starting strength training, give it a try. Even if it is not for you, at least you can say you've tried. But don't become 3rd type of people who criticize other people's success.
Although I do wine sometimes on effort that goes through getting stronger, but one thing is certain. It is fun to get stronger!
Kota Shimada
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