Strength training: Get stronger, leaner, and healthier!

December 4, 2018 / / 3-in-1 program, Physical activity

Strength training activities increase the endurance and strength of muscles. Examples include free weights, resistance bands, and weight machines. Sit- ups, pull-ups, squats and push-ups are also strength training exercises —- just without the equipment.

Current recommendations from The Department of Health and Human Services and The American Heart Association includes resistance or strength training exercises of all the major muscle groups into a fitness routine at least two times a week. Resistance training twice a week is usually enough to see results: research shows that muscle mass increases by the same amount with either 2 or 3 days in the weight room each week.

Here’s 6 smart reasons to include weight training into your fitness repertoire.

  1. To reduce body fat and increase lean muscle mass which burns calories more efficiently.
  2. To slow bone loss and thus decrease your risk of fractures from osteoporosis.
  3. To enhance the quality of your life, by boosting your balance which may reduce your risk of falls. This can help you maintain independence as you age.
  4. For better sleep.
  5. To live longer.
  6. To make you happy. Strength training has been linked to a reduction in depression and anxiety and an improved self-esteem.

Before starting any exercise program talk with your health care provider.

 

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Author: Dr. Becky

Dr. Becky is a board-certified Obesity and Gynecology physician with over 30 years’ experience providing support and guidance for her patients.

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