Strength training provides numerous health benefits beyond just building muscle. From boosting your metabolism and bone density to reducing your risks for various diseases, weight lifting and resistance training exercises should be part of any healthy lifestyle.   

Building Muscle Mass For Weight Loss



Strength training works by causing microtears in your muscle fibers which then repair themselves, growing back larger and stronger. With regular strength training sessions, your muscles begin to develop more protein filaments called myofibrils which increase the size of the muscle cells themselves. More muscle mass means your body burns more calories at rest, supporting weight loss goals.

Improving Bone Density to Prevent Osteoporosis



Placing stress on your bones through lifting weights stimulates your body to build new bone mass and mineral density. As women approach menopause and experience declining estrogen levels, incorporating this can help reduce the risks of osteoporosis. Strength training at least two times per week is recommended for improving bone health.

Calorie Burn and Fat Loss



Not only do you burn calories during your actual strength training workout, but your body requires additional calories in the hours and days after a session to recover and rebuild your muscles. By building more muscle mass, you can elevate your metabolism as muscle tissue is inherently more metabolically active than fat tissue. Having more muscle can mean burning 50 to 100 additional calories per day at rest.

Boosting Your Metabolism



Muscle accounts for roughly 30% of your resting metabolism while fat tissue only contributes 5%. Each pound of muscle gained leads to an additional 50-70 calories burned per day at rest, as your resting metabolic rate increases. By doing regular strength training exercises focusing on all major muscle groups, you can boost your metabolism for faster weight loss.

Managing Blood Sugar and Reducing Disease Risk



The increase in muscle mass from strength training makes your cells more sensitive to the hormone insulin, helping stabilize blood sugar levels. This can lower your risk for type 2 diabetes. Studies point to the potential benefits of strength training regarding a reduced risk profile for coronary artery disease, hypertension, strokes, and select neoplasms. Focusing on multi-joint, compound lifts is most effective for improving insulin sensitivity and metabolic health.

In Summary

Strength training provides numerous health benefits that extend far beyond just increasing muscle size. From boosting your metabolism and bone density to lowering your risks for various chronic conditions, regular weight lifting and resistance training should be part of any holistic health and fitness regime. To reap the most rewards, focus on performing multi-joint exercises that work for the major muscle groups 2-3 times per week to slowly and safely build muscle mass over time. With consistency and proper nutrition, strength training can power your progress toward a healthier and stronger you.