Strength training offers a wide array of benefits, including improved mood, cognition, and energy, as well as a reduced risk of cancer, diabetes, heart disease, and early death, according to recent studies. Experts recommend beginners prioritize safety when incorporating strength training into their exercise routines.
Craig Hensley, associate professor of physical therapy and human movement sciences at Northwestern University Feinberg School of Medicine, stated that research continues to reveal the multitude of benefits associated with strength training. A study published in the British Journal of Sports Medicine linked strength training to a lower risk of cardiovascular disease, cancer, diabetes, lung cancer, and early death. Another study from 2024, published in Biology, found that adults who engaged in strength training had a lower biological age, suggesting a slower rate of bodily deterioration compared to their chronological age. Furthermore, a study published in Frontiers in Physiology demonstrated that strength training improved metabolic health markers, such as cholesterol, blood pressure, and body fat percentage, in older adults.
The primary focus for beginners should be on safety, according to experts. This involves learning proper form and technique to prevent injuries. Starting with bodyweight exercises or light weights is often recommended to build a foundation of strength and stability. Gradually increasing the weight or resistance as strength improves is crucial for continued progress.
Strength training, also known as resistance training, involves using resistance to contract muscles, which increases strength, anaerobic endurance, and the size of skeletal muscles. It is often performed with weights, but can also be done with resistance bands or using one's own body weight. The benefits extend beyond physical health, impacting mental well-being and cognitive function.
The growing body of research supporting the benefits of strength training has led to increased recommendations from healthcare professionals and fitness experts. These recommendations emphasize the importance of incorporating strength training into a well-rounded exercise program for individuals of all ages and fitness levels. Further research is ongoing to explore the full extent of the benefits and to develop more personalized strength training programs.
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