Why Strength Training Is King
Strength training is a critical component of any fitness routine and can improve mobility, cardiovascular endurance, body fat composition, and power. Incorporating strength training into your fitness journey, with the guidance of a certified personal trainer, can lead to improved overall health and fitness.
Improved Mobility, Endurance, Body Composition, and Power
As a personal trainer, I often see clients who come to me with various fitness goals, ranging from weight loss to improved athletic performance. While these goals are commendable, I have found that the most crucial factor in achieving these goals is strength training. Strength training, also known as resistance or weight training, is a vital component of any fitness routine and can have a profound impact on various aspects of physical health and fitness. In this blog post, we will explore how strength training can improve mobility, cardiovascular endurance, body fat composition, and power, and why it should be at the forefront of your fitness journey.
Strength Training and Mobility
Mobility is the ability of our joints to move through their full range of motion without discomfort or pain. It is a critical aspect of physical health that affects our ability to perform everyday activities, such as bending, lifting, and reaching. Unfortunately, mobility often decreases with age, leading to a decline in our quality of life. Strength training can help reverse this trend by improving mobility and reducing the risk of joint pain and discomfort.
Strength training works by increasing the strength and stability of the muscles that surround our joints, leading to improved joint function and reduced injury risk. Additionally, strength training can also improve posture and balance, two crucial components of mobility. Poor posture can lead to a range of health problems, including neck, back, and shoulder pain, headaches, and even breathing difficulties. By strengthening the muscles that support our spine and pelvis, strength training can help improve posture and reduce the risk of injury and pain. Similarly, balance is crucial for preventing falls, particularly in older adults. Strength training can improve balance by increasing the strength and stability of the muscles that control our movements, leading to improved mobility and reduced injury risk. Here’s the key to remember, though, as it relates to mobility: building strength through full range of motion is what creates lasting change in flexibility (in tissues) and mobility (in joints). This is where passive modalities such as stretching fall short - the results are temporary.
Strength Training and Cardiovascular Endurance
Cardiovascular endurance refers to the ability of our heart and lungs to supply oxygen-rich blood to our muscles during physical activity. This aspect of physical health is essential for activities such as running, cycling, and swimming and is an important factor in reducing the risk of heart disease. While cardio-based activities are often considered the best way to improve cardiovascular endurance, strength training can also play a crucial role in this area of health.
Strength training has been shown to improve cardiovascular endurance by increasing the efficiency of our cardiovascular system. This occurs because strength training requires the use of multiple muscle groups, leading to an increased demand for oxygen-rich blood. As a result, our heart and lungs must work harder to meet this increased demand, leading to improved cardiovascular endurance. Additionally, strength training can also improve cardiovascular health by increasing the strength and efficiency of the heart muscle, reducing the risk of heart disease, and improving overall cardiovascular endurance. One distinguishing point to be made here is: strength training isn't better than cardio to develop cardiovascular endurance. The key takeaway is that strength training alone will build cardiovascular capacity, whereas the reverse is not true. Those pressed for time should focus on strength training 2-3 times per week.
Strength Training and Body Fat Composition
Body fat composition refers to the amount of fat in our body compared to our overall body weight. Maintaining a healthy body fat composition is essential for reducing the risk of chronic diseases such as heart disease, stroke, and type 2 diabetes. Strength training has been shown to be an effective way to improve body fat composition by increasing muscle mass and reducing fat mass.
Strength training works by increasing muscle mass, leading to a decrease in fat mass. This occurs because strength training requires the use of multiple muscle groups, leading to an increase in muscle mass and a decrease in fat mass. Additionally, strength training has been shown to increase metabolism, leading to improved body fat composition. This occurs because muscle tissue is more metabolically active than fat tissue, meaning it burns more calories, even at rest. As a result, increasing muscle mass through strength training can lead to an increase in metabolism and improved body fat composition. Furthermore, strength training can also improve insulin sensitivity, reducing the risk of type 2 diabetes and other chronic diseases associated with obesity. Strength training is the gold standard method for reducing body fat and sculpting your body.
Strength Training and Power
Power refers to the ability to generate force quickly and efficiently. This aspect of physical fitness is critical for activities such as jumping, sprinting, and lifting, and is an important factor in athletic performance. Strength training can help improve power by increasing muscle strength, which enables us to generate more force more quickly.
Strength training works by increasing the size and strength of our muscle fibers, leading to improved muscle function and power. This occurs because strength training requires the use of heavy weights, leading to an increase in the size and strength of our muscle fibers. Additionally, strength training has been shown to improve the nervous system's ability to recruit muscle fibers, leading to improved muscle function and power. Furthermore, strength training can also improve the rate at which our muscles produce force, leading to improved power and athletic performance. Here’s something that’s important to understand: power is about speed. Power is essentially strength / time. If you are looking to become more athletic in any capacity - you need to be strong first.
In conclusion, strength training is a critical component of any fitness routine, and should be at the forefront of your fitness journey. Strength training can improve mobility, cardiovascular endurance, body fat composition, and power, leading to improved overall health and fitness. Remember: strength training is the one metric that, when improved, will enhance every other metric in health as a result. Nothing else can make that claim. So, if you're looking to improve your physical health and fitness, start incorporating strength training into your routine today!