9 Benefits of Strength Training

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9 Benefits of Strength Training
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• It is a common misconception that the benefits of
  strength training should be reserved for strength
  athletes looking to compete in Strongman/Strongwom
  an competitions, and this leads to regular gym
  goers overlooking this form of training.

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• The advantages of this style of training go far
  beyond bulking and working towards a 1 rep max,
  however, with health benefits of strength
  training including a reduced risk of
  cardiovascular disease, battling the loss of
  muscle mass in over 50s, reducing symptoms of
  depression, reducing the risk of type 2 diabetes,
  strengthening bones, as well as a proven success
  in promoting weight loss. 

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What is Strength Training?

• In layman's terms, strength training is
  simply the performance of physical exercises
  designed to increase your strength and muscle
  mass.
• It typically refers to any strength exercise
  where you use a minimum of 80 of your one rep
  max (1RM) for the rep range of between one to
  five, but we will address the sets and reps of
  strength training later on.
• While strength training was traditionally
  associated with athletes looking to improve their
  performance by pushing their bodies further, that
  is no longer the case. 

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What are the Benefits of Strength Training?

• 1 Increases Muscle Mass
• The most intuitive benefit of strength training,
  and also one of the best benefits of strength
  training for older adults, is its ability to
  increase muscle mass. 
• The way in which it does this deserves a
  relatively complex explanation, however let us
  simplify it for you. Strength training increases
  the connections between the bodys nerves, which
  increases the effectiveness of the movement
  pattern. The better the movement pattern, the
  more muscle fibres you can activate
  simultaneously, which in turn increases strength,
  leading to increased muscle mass. 

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Strength Training vs Hypertrophy Training

• It is worth mentioning that though strength
  training offers a great aid for those wanting to
  increase muscle mass, the most effective way to
  do this is by hypertrophy training. 
• Hypertrophy refers to an increase and growth of
  muscle cells through exercise, which results in
  increased muscular size.  There are two forms of
  hypertrophy myofibrillar (the growth of muscle
  contraction parts) and sarcoplasmic (increased
  muscle glycogen storage).

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• The exercises and equipment used for both
  hypertrophy and strength training, however, are
  near enough the same, with the primary
  differences between the two being
• Training intensity - the weight you lift
• Training volume - the number of sets and reps
• Rest - the rest time between sets

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• However, there is a combination of the two
  strength hypertrophy training. This takes the
  elements of both forms and meets halfway in the
  middle, with a 3-5 set range consisting of 5-6
  repetitions.
• Overall, strength training can help reverse the
  trend of the inevitable decrease in muscle mass.

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2 Improves Body Mechanics

• Those who perform strength training generally
  benefit from better body mechanics, such as
  improved balance, flexibility, mobility and
  posture - making this one of the most important
  benefits of strength training for overall health.
• Our body's balance is dependent on the strength
  of the muscles that keep us on our feet
  (stabiliser muscles). Therefore, the stronger
  those muscles are, the better our balance is in
  turn.

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• This can be directly supported by the findings of
  one study which explored the benefits of strength
  training for seniors further. Researchers
  concluded that strength training improves balance
  and coordination by strengthening the bodys
  stabiliser muscles, which in turn reduces the
  risk of fall and injury in mature adults by 40 -
  offering one of the most lauded benefits of
  strength training for seniors and over 60s

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• Strength training has been hailed by scientists
  and experts as one of the largest beneficial
  effects for flexibility and balance. 
• By helping joints remain flexible, this has been
  further linked with relieving symptoms of
  arthritis. Strong muscles are important for
  movement, coordination and balance, if a single
  muscle group is too weak, it puts more stress on
  joints and connecting tendons resulting in
  conditions such as arthritis and tendonitis
  (where tendons swell causing pain and stiffness).

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• If you want to add in some further training for
  this specific purpose, you may benefit from
  investing in one of the options from OriGym's
  best balance boards shortlist.
• To conclude this point, there is sufficient
  evidence to showcase that strength training
  results in better balance, flexibility and
  mobility and an overall improvement to the bodys
  mechanics.