Why Strength Training is So Important

Strength training isn’t just for athletes or bodybuilders. It’s one of the most effective ways to improve your overall health, stay active, and feel strong at any age. Whether you’re recovering from an injury or looking to prevent one, resistance training offers a wealth of benefits that extend far beyond the gym.

Building Muscle 

Muscles do far more than just helping us lift weights. Muscles also have a large role in glucose regulation. As a result, building muscle can be an effective way to help prevent and treat diabetes. Additionally, muscle cells are highly active metabolically, so strength training plays an important role in weight management.

Injury Prevention

Resistance training increases muscle strength, which is important in injury prevention for a multitude of injuries. Strong muscles require more force to be strained. They also increase joint stability, reducing the likelihood of spraining ligaments and making the body less susceptible to a variety of injuries. Lastly, muscle strength can help reduce the likelihood of developing osteoarthritis (OA). For example, it is suggested that high quadriceps strength reduces the likelihood of developing knee OA. This is particularly true for women and people who have torn their ACL.

Aging Gracefully

As we age, we naturally lose muscle mass in a process called sarcopenia. This loss increases the difficulty of everyday activities and increases the risk of injuries. The good news? Strength training can slow or even reverse this process, keeping you strong and independent.

Stronger Bones

When muscles pull on bones during resistance training, they stimulate bone growth and improve bone density. This is especially important for reducing the risk of osteoporosis and fractures, particularly as we get older. This is still important if you’re young. Peak bone density occurs around the age of 30. The higher you can raise that peak, the more wiggle room you have as you age. Think of it like a retirement account. The more money you have when you retire, the more money you have to draw on as you age.

Mental Health

The benefits of strength training aren’t just physical—they extend to your mental health as well. Research shows that resistance training can significantly reduce symptoms of depression and anxiety.

• This meta-analysis suggests that strength training greatly reduces depressive symptoms. 
• This meta-analysis suggests that resistance training can significantly reduce anxiety symptoms.

Strength training isn’t just about lifting weights; it’s about lifting your mood, confidence, and resilience.

Getting Started 

The idea of starting a strength training routine can feel overwhelming, but it doesn’t have to be. Here are some simple guidelines to get you going:

• Frequency: Aim to work each muscle group 2-3 times per week for optimal results. If that feels like too much, even once a week can get you 75% of the benefits.
• Reps: Perform 8-15 repetitions per set to maximize strength gains. If you are looking to build muscle, doing as many as 30 reps can be just as effective, as long as you’re challenging yourself. 
• Effort: Aim for roughly an 8/10 difficulty level. If you’re not significantly straining by the end of your set, you’re likely not pushing hard enough to make a difference.

Let’s Build Strength Together

At STAR Physical Therapy, we’re here to help you integrate strength training into your life safely and effectively. If you are dealing with an injury, we can help develop an exercise routine targeted at your specific impairments and help keep you as active as possible throughout the process.

-Sam Lemaire DPT