Strength training should be a prioritized goal for both health and sports performance. While there is a correlation between muscle size and strength, numerous studies suggest that the two may not be directly linked. This means that an increase in strength does not necessarily equate to an increase in muscle mass. My belief in strength training is founded on the principle of full-body activation. Training can take various forms—bodyweight exercises, suspended movements, or resistance training—but it should engage multiple muscle groups. This approach enhances muscular strength and neuromuscular response, leading to greater strength output.
 
Benefits of Strength Training:

• Increased Strength

  • Gaining strength makes everyday tasks significantly easier, such as carrying heavy groceries, travelling with a laptop, or lifting luggage.

  • Regardless of the sport, athletes can improve their performance through increased strength, making them faster, more powerful, and able to jump higher.

 

• Body Transformation

  • Strength training positively impacts metabolic rate by increasing muscle mass, which enhances calorie expenditure at rest. 

  • Multiple studies have demonstrated that strength training reduces abdominal and overall body fat.

  • By losing fat and building stronger muscles, individuals can achieve greater muscle definition, resulting in a leaner and more toned appearance.

 

• Health Purposes

  • Strength training can reduce the risk of falls and provide better support for the body. A review indicated that participants with a well-rounded exercise program experienced a 34% reduction in falls.

  • Strength training helps correct muscular imbalances and offers joint protection. A review of 7,738 athletes found that strength training programs reduced the risk of injury by 33%.

  • Research indicates that every 10% increase in strength training volume can lower the injury risk by 4%.

  • Regular strength training can also help decrease blood pressure, lower total and LDL cholesterol, and improve blood circulation. 

  • Strength training enhances the range of motion (ROM), promoting greater mobility and flexibility. One study found that stretching and strength training are equally effective in increasing ROM.

  • Weight-bearing exercises temporarily stress the bones, prompting the body to increase bone density and reduce the risk of osteoporosis.

  • A review of 16 studies concluded that adults aged 50 and older showed a significant correlation between resistance training and improved mental health, physical functioning, pain management, overall health, and vitality.