By Hilary Mallinger, Co-Owner and Sport Physiotherapist

If you’ve had the pleasure of spending a few minutes with one of our excellent physiotherapists at Cadence Physiotherapy, I am most certain the concept of incorporating strength training into your life and exercise regime has been discussed. Below is a non-exhaustive list of some of the many reasons why strength training is beneficial for overall health and well-being, as well as performance. 

benefits of Strength training: 

1. Boosts Metabolism: Unlike traditional cardiovascular exercise (e.g., running, cycling, swimming, spinning, rowing, etc.) that primarily expend calories during the activity, strength training leads to an effect known as excess post-exercise oxygen consumption (EPOC). This means your body continues to burn calories at an elevated rate even after you've finished your workout.

2. Enhances Skeletal Health: As we age (it happens to the best of us), maintaining strong and healthy bones becomes crucial. Extensive research shows that consistent strength training increases bone density, reducing the risk of osteoporosis and fractures. Weight-bearing exercises like squats, lunges, and deadlifts stimulate bone formation, ensuring that your skeleton stays healthy and resilient.

3. Improves Joint Function: Over time, strength training helps to develop the muscles surrounding a joint, offering better support and stability. This can be particularly beneficial for individuals with osteoarthritis, as increased muscle strength helps alleviate joint pain and discomfort.

4. Enhances Mood and Mental Well-Being: Exercise, including strength training, releases endorphins – the body's natural mood boosters. Regular strength training sessions have been linked to reduced symptoms of anxiety and depression. The sense of accomplishment and improved self-esteem gained from progressing in your strength training routine can also contribute to enhanced mental well-being. We never feel so confident as after a good lifting session!!

5. Optimizes Performance and Recovery in Sport: For those training and competing in a sport, incorporating strength training into your routine can significantly enhance your performance. Improved strength, power, and agility gained through strength and speed exercises contribute to better endurance and skill execution, giving you a competitive edge on the field, road or court. We also know that strength training is beneficial in recovery from the repetitive demands placed on the body from training and competition (think recovery from running, jumping, and overhead movements, for example).

6. Helps to Manage Chronic Health Conditions: Strength training plays a pivotal role in managing chronic health conditions such as diabetes, heart disease, and hypertension. Regular strength training can contribute to managing blood sugar levels, improving cardiovascular health, and lowering blood pressure, in conjunction with cardiovascular exercise, and where applicable, other medical interventions. 

7. Promotes Quality Sleep: A good night's sleep is essential for overall well-being and recovery, and strength training can contribute to better sleep patterns. Engaging in regular physical activity helps regulate circadian rhythms, promoting a more restful and restorative sleep.

Incorporating strength training into your fitness routine isn't just about building muscle mass, it’s about improving your overall health and well-being. If you're a competitive athlete, a fitness enthusiast or just starting your wellness journey, remember that strength training does not have to be in an expensive gym setting, and can be adapted to various fitness levels and preferences.