Let’s talk about strength training. And no, not just about growing your muscles and getting swole, although that’s a big part of it.
Recent studies have found some interesting things about strength training. For example, people who strength train a few times a week tend to live longer. And here’s a cool fact: Women seem to get the most out of strength training in terms of living longer, when compared to men.
But that’s not all. Strength training isn’t just good for your body; it’s good for your mind, too. It can boost your mood and self-confidence.
Plus, here’s another perk: strength training is like armor for your joints and bones. That means fewer aches, pains, and broken bones as you get older. It can help you maintain a healthy weight, as well.
So, let’s learn about the latest science behind strength training and discover how it can help you live a longer, happier life. It’s time to start strength training at AFAC gym in Thornton, Colorado, and feel better today.
Top Reasons to Strength Train at the Gym
Just like your home and car need constant maintenance, your body requires consistent upkeep to stay in top shape. It’s crucial to prioritize the maintenance of sturdy muscles, as the risk of muscle loss, bone loss, and fractures goes up as we age. While activities like cardio improve cardiovascular health, strength training shields bones and joints from harm. And studies show strength training maintains way more than just our muscles and skeletal system.
What Is Strength Training?
Strength training encompasses a variety of exercises designed to build muscle strength, endurance, and size. It involves performing movements against resistance to stimulate muscle growth and improve overall fitness. Here are some common options for strength training at the gym:
- Weight Machines — These are stationary devices with adjustable weights or resistance levels. They typically target specific muscle groups and offer stability and control during exercises.
- Free Weights — This includes dumbbells, barbells, and kettlebells. Free weights allow for a wide range of motion and engage stabilizing muscles, enhancing functional strength and coordination.
- Resistance Bands — These elastic bands provide resistance when stretched, offering a versatile and portable option for strength training. They can be used for various exercises targeting different muscle groups.
- Body Weight Exercises — Utilizing your own body weight for resistance, exercises like push-ups, chinups, pullups, squats, and lunges are effective for building strength and improving muscular endurance without the need for equipment.
- High-Intensity Interval Training (HIIT) — HIIT involves alternating between short bursts of intense exercise and brief rest periods. It can incorporate various strength exercises and cardio movements to maximize calorie burn and build strength efficiently.
Whether you prefer the structure of weight machines, the versatility of free weights, the convenience of resistance bands, the simplicity of body weight exercises, or the intensity of HIIT, there are options to suit every fitness level and preference at the gym.
Read on to learn what our experts say about the importance of strength training at the gym.
Building Muscle Size and Strength
Strength training boosts muscle strength and enhances power and speed. This improves your performance in sports and other physical activities.
Furthermore, studies indicate that when coupled with a balanced, high-protein diet and sufficient rest, strength training can promote substantial muscle growth, a phenomenon known as muscle hypertrophy.
Preventing Muscle Loss
As we age, we naturally lose muscle mass, strength, and function, a condition known as sarcopenia. Muscle mass decreases by about 3%–8% per decade after the age of 30, and the rate of decline increases after 60. In severe cases, muscle loss can reach 50% by the 8th–9th decade of life.
Strength training can prevent this muscle loss, keeping us strong, functioning, and independent. Maintaining muscle mass can also prevent falls, which are a leading cause of death, especially for people aged 65 and older.
Increasing Bone Density
By promoting bone growth and fortifying existing bones, strength training plays a crucial role in improving bone density and mitigating bone loss. To maximize the benefits for bone health, experts recommend engaging in strength training sessions at least twice per week.
Bone density, which is the mineral content within bones, is important for preventing fractures and conditions such as osteoporosis. Individuals with elevated risks of bone-related ailments, such as post-menopausal women and smokers, would especially benefit from incorporating strength training into their workout regimen.
Improving Cardiovascular Health
Similar to aerobic exercise, strength training contributes to enhancing cardiovascular function by fortifying the heart and lungs. The heart, being a muscle, benefits from consistent exercise to maintain robust health.
Engaging in regular strength training can boost aerobic capacity, allowing individuals to sustain physical activity for longer durations without experiencing fatigue. Studies indicate that strength training can also lower resting blood pressure, cholesterol levels, and the risk of cardiovascular disease.
Protecting and Stabilizing Joints
Maintaining joint health is vital for sustaining an active and vibrant lifestyle. As individuals age, joints like the knees, hips, and shoulders become susceptible to injury and conditions like osteoarthritis. Strength training plays a pivotal role in bolstering joint stability and strength, thereby reducing the risk of injuries and enhancing overall functionality. Additionally, as joints gain strength through strength training, improvements in posture and balance can also be achieved.
Reducing Body Fat
Another advantage of strength training is its role in reducing body fat, particularly when coupled with aerobic exercise and a nutritious diet. Studies indicate that strength training promotes calorie burning during and after workouts, a phenomenon known as excess post-exercise oxygen consumption (EPOC), thereby enhancing overall calorie expenditure throughout the day.
Moreover, strength training contributes to fat reduction by elevating metabolic rate. Muscular tissue, being more metabolically active than fat tissue, leads to a higher metabolic rate in individuals with increased muscle mass. This metabolic boost can promote positive changes in your body composition.
Supporting Mental Health
Several studies have found that engaging in strength training shows promise in alleviating symptoms associated with anxiety and depression.
Strength training serves as a potent avenue for self-care. The mind-body connection required in strength training fosters a sense of self-confidence, enhances mood, and heightens cognitive function.
Improving Sleep Quality
Studies indicate that engaging in strength training may enhance our quality of sleep, a vital component of both physical and mental wellness. This improvement in sleep quality could potentially alleviate fatigue and boost energy levels during the day.
Moreover, incorporating regular strength training into one’s routine can assist the body in establishing a consistent sleep pattern while also addressing stiffness and discomfort that may disrupt sleep.
Increasing Daily Physical Performance
Strength training can help you perform tasks more easily, such as carrying groceries, climbing stairs, and doing yard work. Strength training can also improve athletic performance in sports that require speed, power, and strength.
Controlling Type 2 Diabetes
Strength training can help treat type 2 diabetes by improving glucose transport, mitochondrial oxidative capacity, insulin responsiveness, glucose control, and blood flow.
A randomized controlled trial found that strength training is more effective than aerobic exercise for improving glycemic control and body composition in people with normal-weight type-2 diabetes. Another study found that women who participated in strength training experienced a 30% reduced rate of type-2 diabetes compared to women who reported no strength training.
Boosting Balance
Strength training builds muscle, which can help improve balance and reduce the risk of falls. For example, one study found that lower limb strengthening exercises improved balance in the elderly.
Releasing Endorphins
Strength training can release endorphins, which are hormones that can improve mood, help with depression, and reduce stress. Endorphins also stimulate the brain, which can help you feel more focused and energetic.
Increasing Brain Function and Productivity
Strength training can improve brain function and cognitive function in both healthy and cognitively impaired adults and older adults. Strength training can also improve memory and executive function.
Study Shows Women May Need Half as Much Exercise as Men
A recent study featured in the Journal of the American College of Cardiology in February 2024 reveals an intriguing finding: Women may need only half the exercise time compared to men to enjoy similar longevity advantages. This news comes as a relief to women who struggle with gym motivation.
The study highlights that men who engaged in approximately 300 minutes of aerobic exercise weekly experienced an 18% decrease in mortality risk compared to sedentary men. In contrast, women required only 140 minutes of weekly exercise to achieve a comparable benefit, with a 24% reduction in mortality risk among those achieving about 300 minutes of movement per week. Interestingly, the longevity benefits appeared to level off beyond 300 minutes of weekly exercise for both sexes.
Similar results were observed for strength training exercise. Women benefited from a single weekly strength-training session as much as men did from three weekly workouts.
While federal guidelines recommend at least 150 minutes of moderate aerobic exercise (or 75 minutes of vigorous cardio) and two weekly muscle-strengthening sessions for all adults, data from 2020 indicate that only about 28% of U.S. men and 20% of U.S. women meet these benchmarks.
However, research suggests that women may still derive significant longevity benefits even if they fall short of these targets. Nevertheless, the study findings are not discouraging for men either. Emerging research indicates that even brief bouts of activity can enhance longevity for both men and women, emphasizing the importance of incorporating movement into daily life.
Put simply, any exercise is better than none. So, let’s aim to reduce sedentary behavior and embrace movement at the gym whenever possible.
Strength Training at AFAC Gym — The Key to a Healthier, Happier, Longer Life
During our exploration of strength training, one thing becomes abundantly clear: its benefits extend far beyond what meets the eye. From sculpting muscles to enhancing mental well-being, and from fortifying joints to improving sleep quality, the transformative power of strength training knows no bounds.
If you’re looking for a gym in the Thornton, Colorado, area, where you can explore virtually every strength training option available, we hope you’ll stop by AFAC to speak to one of our credentialed personal trainers or any member of our team. We’ll get you started with a fitness program that’s tailored to your fitness level and goals. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.
To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.
