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4/27/2020 6 Comments

Benefits of Strength Training

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Let’s talk strength training. I know it’s becoming a more commonly known and accepted idea that strength/weight training is for everyone and has many health benefits! But… what exactly are those benefits?? 

Just like most things in life, it’s hard to invest in and be motivated to do something if you don’t know why. So I’m going to outline some “why’s” for you, with the intent that it will ultimately help you find YOUR why. 

First, I want to explain my “why” because I used to be pretty indifferent toward strength training. 

I didn’t want to get bulky; I didn’t really know what exercises to do; and I thought that if I didn’t sustain a certain heart rate for the entirety of my workout (like during a run), I wasn’t getting as much work in, expending as much energy, or (honestly) burning as many calories. 

All of those ideas were incorrect. Here’s why:

  • It’s actually pretty hard to get bulky. What I mean is, incorporating weight training 3-4 times a week into your workouts isn’t going to transform you into a bodybuilder. You don’t get bulky by accident! And especially for women, our physiology isn’t geared toward building tons of muscle mass. What you can expect from incorporating more strength training into your life is greater muscle tone, strength, and endurance.
 
  • Even the most basic strength exercises are great! Everything stems from these core movements: push, pull, squat, lunge, hinge, rotation, and gait.

​​Here are some (of many) examples to show you what these movements look like in everyday life and in exercise:

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  • After my time running with BYU, where we had great strength coaches, I kind of lost the strength aspect of fitness. With cardio alone, I was missing out on pretty much all of those core functional movements besides gait. Yes, I was in great running shape, but ask me to do push-ups and I was toast in seconds! You don’t have to know a ton, or be familiar with “fancy moves” to see some awesome functional benefits from strength training. ​
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  • Strength training can burn just as much, if not more, energy than cardio or aerobic training. What?! I know, I thought the same thing. But strength training is more effective in increasing your overall metabolic rate than cardio, which means your body will be burning more calories all the time and not just when you are working out.

Those three points debunked what my concerns were, but that’s not even all of the awesome benefits we can gain from strength training!

To continue:
  • Strength/weight training is so important in building bone density to prevent things like osteoporosis in the future. The peak time for you to build up bones density and strength is in your mid twenties! This sets you on a trajectory for the next 60+ years of your life in terms of bone strength and deterioration. It’s never too late to start, though. Anything you can do with weight bearing or strength building activity (with appropriate guidance) will only help you now and in the future.
  • Strength training benefits cardiovascular health as well as blood glucose levels. Your heart will be stronger and more efficient, and your body will have more muscle cells to uptake glucose from your blood for utilization - thereby decreasing blood sugar.
  • One of the hardest things after losing weight is keeping it off. Strength training is more effective at maintaining weight loss than cardio/aerobic exercise alone.
  • Strength training helps you to connect and become more in tune with your body. You gain greater awareness of your body’s functions and learn the best and proper ways to move and perform different physical tasks.

And finally…
  • Strength training will help you to feel confident, capable, and gain a greater appreciation for your body. This is my biggest “why”. I have always struggled with self-confidence, and I’m sure we all do at times! However, the more I get into strength training, I feel myself getting stronger and more capable of doing things I couldn’t before. I have gained a much greater appreciation for my body that (before) I would shame and degrade.
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Gaining physical strength and challenging myself in this way has crossed over into mental, emotional, and even spiritual strength. I believe that our bodies house our spirits and the more we strengthen and care for our physical bodies, the better our spirits can thrive!

These are some of the main reasons why Total Bodi focuses on strength training. There are so many health benefits, as well as just lifestyle benefits. I can also say that there are some huge confidence benefits as well.

If I had to sum it up in one word, what I hope you will gain from participating in my Total Bodi program is that you feel EMPOWERED. Empowered to challenge those misconceptions about yourself, your circumstances, and what you can and can’t do; EMPOWERED to accomplish your goals, do hard things, lift those heavy weights and get in 1 more rep; and most of all EMPOWERED to be your best self and be happy doing it!

So, if you haven't already, try the Total Bodi free week trial, and see how strength training can challenge you in new ways! If you're in the program, reflect on YOUR "why" and share in the comments below! With strength training you’ve got nothing to lose, and everything to gain!

Xo,
Ang
6 Comments
LaRae
4/27/2020 11:07:38 am

I started weight training consistently when I was about 50. About 7 years later I had to stop due to pain from what I now know was overuse and poor posture in weights and yoga. I have missed it. Weight training did everything for me that you say it did for you. I had greater confidence, liked my body better, eliminated any incontinence, burned calories, lost weight, was happier, etc. I have spent a few years working with PT/trainers who have taught me to use my body correctly every single move. I started doing pilates and reformer and loved it, but returning to hard, strong moving has brought me back full circle to how I felt 10 years ago. My body can do hard things when I ask it to and even at 60 I can still trust it!! Thanks, Angela

Reply
Angela Harris
4/27/2020 01:33:28 pm

Such an amazing journey, LaRae! I'm so inspired by your commitment to listening to your body, getting it strong and learning correct functional movement, and then trusting it and yourself to be able to continually challenge and improve! I want to be like you when I grow up. :)

Reply
Kelli
4/27/2020 01:42:51 pm

Love this! You know I love my weights. One more benefit I would add is, for me anyway, when I started weight lifting 7 years ago my ability to do those hard climbs and keep a faster pace in cycling skyrocketed. Has it affected your running at all?

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Angela Harris
5/11/2020 02:26:00 pm

Okkkkay, wow. Sorry, my email notifications for this was not working I just realized, so I never saw this! But that's so true, I feel like it helps me run stronger for sure! Especially, since usually I have the jogger to push too... haha

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Suzanne
4/28/2020 12:36:06 am

Love the article! I started strength training in my late twenties and coupled with learning to run, I became the best physical version of myself. I felt amazing! I was strong and fit! I had had two children and thought I’d never feel that way. Now with four kids, I keep strength training as a lifestyle. I agree whole heartedly that it gave me self confidence. I used to be afraid to wear bathing suits, but I stopped worrying and started being proud of what my body had worked for...even if it was far from perfect.

Reply
Angela Harris
5/11/2020 02:28:37 pm

I'm so sorry I'm just seeing your comment! My email notifications for comments wasn't working. I LOVE your comment though. Good for you creating a lifestyle of it and appreciating your body for all that it can do! I identify so much with all you have said. Thank you for sharing!

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