For many years exercise experts and enthusiasts alike have placed tremendous emphasis on the importance of cardiovascular fitness with relatively little regard for the need to develop muscular strength and endurance. However, as exercise science has evolved over the years and more has been learned about the response of the human body to the stress of exercise, it has become quite clear that improving these physical fitness components are vital to health and wellness. There are many benefits of improving muscular strength and endurance via properly performed, high-intensity training, all of which act to enhance overall quality of life.
Improved Physical Performance
Improved muscular strength and endurance will enable a person to perform everyday tasks, as well as recreational activities at a higher level. Conversely, poor muscular strength may ultimately lead to premature fatigue or the inability to perform some activities altogether. (back to top)
Improved Musculo-Skeletal System Health
Beyond the age of full development (age 25-30 in most individuals) there is a progressive loss of muscle mass and bone mineral density (BMD) due primarily to inactivity, as well as hormonal and dietary changes. The fully developed adult may lose as much as a ½ -1 pound of muscle mass per year (5-10 lbs per decade), thus decreasing strength and endurance, and compromising quality of life. In addition, the progressive loss of bone mineral density with age may eventually lead to osteoporosis among older adults, particularly among postmenopausal women. Research has shown that due to the additional stress to the skeletal system, effective strength training can slow, stop, and even reverse the age-related loss of muscle mass and bone mineral density among people of all ages. (back to top)
Injury Prevention
Properly performed strength training improves resistance to injury in several ways. Increased muscular strength will improve stability and help people maintain appropriate body position while performing everyday tasks and enjoying recreational activities. In addition, good posture and proper spinal alignment is encouraged via improved strength in the neck, trunk region, hips, and legs. Increased muscular strength may also help prevent falls, and combined with diminished bone loss, may reduce incidence of potentially debilitating fractures. Improved strength in tendons and ligaments resulting from effective strength training enhances joint health and further reduces risk of injury.
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Improved Body Composition
Body composition is the relative proportion of fat-free mass and fat mass in the body. It has a great deal to do with how a person looks and certainly influences the risk of chronic disease. Proper strength training improves body composition by increasing muscle mass (adding fat-free mass) and encouraging fat loss by increasing metabolism. Adding a pound of muscle mass to the body increases resting metabolism by approximately 50 calories per day, thus by gaining five pounds of muscle mass, as many as 250 additional calories will be burned at rest every day. By complying with an effective strength training program and a nutritionally sound diet, body composition will improve, while leading to a more well-conditioned, shapely physique and reducing the risk of chronic disease. (back to top)
Improved Flexibility
Improving flexibility, the ability of a joint or joints to move through a full range of motion, reduces the risk of injury and prevents joint deterioration. Unless flexibility is specifically addressed, strength training, or any activity for that matter, performed through a limited range of motion, will certainly decrease flexibility over time. However, when strength training is performed properly and through a full range of motion, flexibility will improve or at least maintain current levels. (back to top)
Improved Cardiovascular Function
Although not considered a significant benefit of strength training, a properly designed and performed high-intensity strength program has been shown to improve cardiovascular function. The improved blood supply to working muscles increases delivery of oxygen and nutrients, and improves metabolic waste elimination.
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Enhanced Self-Image
The overall improvement in muscular strength and endurance, cardiovascular function, flexibility, and body composition contributes to an enhanced self-image. Following a well-designed and properly performed strength training program will enhance a person’s appearance, as well as contribute to better performance of daily and recreational activities. Additionally, strength training provides measurable results, which can be tracked. The recognition of one’s progression leads to a greater sense of self-confidence and provides the motivation to set new goals and continue with a healthy lifestyle.
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