THE BENEFITS OF STRENGTH TRAINING

Lifting weights can provide a number of benefits, including improvements to the following:

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Posture - Increasing the strength of the core muscles that are responsible for posture will make it easier for you to stand/sit upright.

Mood and Mental Health - Endorphins (feel good chemicals) are released during strength training. One study showed that 60% of subjects suffering with depression found 4 strength sessions a week were as effective as taking antidepressants.

Sleep - A study of men age 18-85 showed that subjects participating in at least 3 strength sessions a week experienced a 65% improvement in sleep quality.

Energy Levels - Studies have suggested that doing a few hours of weight training each week could improve energy levels by up to 20% all day.

Self-Esteem - Studies have shown that lifting weights can raise your confidence by 20% and improve body image.

Metabolism - An increase in lean muscle as a result of regular strength training can boost your metabolism because muscle burns more calories at rest than fat does. Excess Postexercise Oxygen Consumption (EPOC) may have a small effect on your metabolism. A study of young women showed that BMR spiked by 4.2% in 16 hours following an 100 minute strength training session.

Regular weight training may also reduce the risk of injury because of: 

• increased strength 

• better joint mobility & stability 

• stronger connective tissue 

• increased bone mineral density 

Remember that more isn’t always better. Don’t feel pressure to spend hours training each day, it's important to find what is sustainable for you. My current routine consists of 3x 1hour full body workouts a week because that’s what works for me and fits my current schedule.