The Science of Strength Training - Part 1
Strength training is not only about lifting weights and building muscle, it’s also about creating a balanced physique that can respond optimally to any physical demand, perform well in sport, minimize injury risk and “importantly” be aesthetically pleasing. Training with weights also develops your inner strength, gives you an unbelievable sense of accomplishment, builds self confidence and creates a positive mental attitude.
The Benefits
A well-planned, well-balanced and well-executed strength training program brings numerous benefits.
Increased muscle mass and strength
A good weight training program increases lean muscle mass and strength. In contrast, endurance activities do not produce huge changes in strength or muscle mass. Research has shown that a basic weight training program lasting just 25 - 30 minutes, three times a week, can increase lean muscle mass by about 1 kg over an eight-week period, while lean mass gains of 20% of your starting body weight are common after the first year of training.
Stronger tendons and ligaments
Resistance training increases the strength of the tendons and ligaments, and therefore improves joint stability. It stimulates the production of collagen proteins in the tendons and ligaments causing an increase in their structural strength.
Increases the metabolism
Strength training increases the metabolism – the rate at which the body burns calories – by increasing muscle mass. Muscle has a higher energy requirement than fat tissue, so the more muscle you have, the higher your metabolic rate is. During exercise, energy expenditure rises dramatically, five to 10 times above the resting level. Thus, the more muscle tissue you have, the greater the number of calories burned during exercise and at rest.
Anti-ageing benefits
Without exercise, adults typically experience a 2-5% decrease in their metabolic rate and an increase of about 7kg’s of fat every decade. This is largely due to a loss of muscle tissue and may translate into unwanted body fat gains. Without resistance training, adults typically lose between 2.3-3.2 kg’s of muscle every decade. Muscle loss mainly occurs in the fast-twitch muscle fibers, which are involved in strength and explosive activities. This cannot be prevented by cardio exercise – only strength and resistance training maintains muscle mass and strength as you get older. Therefore strength training is an excellent way of preserving muscle mass, preventing a reduction of metabolic rate, and avoiding fat gain with age.
Reduced body fat
Strength training can help reduce body fat by increasing the metabolism and therefore burning more calories. A study found that strength training produced a loss of 1.8 kg’s of fat after three months training, despite a 15% increase in calorie intake. Another study of adult beginners found that after eight weeks of strength training and aerobic exercise, they lost almost 4 kg’s of fat and gained 1.4 kg’s muscle – a significant improvement in body composition.
Increased bone density
Strength training improves bone strength, and increases bone protein and mineral content. Studies have shown that bones under the most stress from weight training have the highest bone mineral content. A study in the US found that women that weight trained twice a week for a period of one year developed 76% more bone strength than those who did no strength training. These findings suggest, then, that weight training reduces the risk of osteoporosis and bone fractures.
Reduced blood pressure
Strength training has been shown to reduce blood pressure. The effect is even greater if strength training is combined with aerobic/cardio exercise. An American study found that a combination of two months of strength and cardio exercise resulted in a decrease in systolic blood pressure of 5mm Hg, and diastolic blood pressure of 3mm Hg (mm Hg stands for ‘mm of mercury’, which is the standard unit of measurement for blood pressure).
Reduced blood cholesterol and blood lipids (fats)
Studies have demonstrated improvements in blood cholesterol and blood fats through several weeks of resistance and weight training.
Improved posture
Strength training greatly improves overall posture, as well as correcting specific postural faults. A number of factors influence our posture, including skeletal structure, basic body type, strength and flexibility. Obviously, the first and second factors are controlled by our genetic make-up and cannot be altered. However, strength and flexibility can be changed through training. Imbalances in these two components lead to postural faults, but these may be corrected through specific strength training exercises and stretches like Yoga.
Injury prevention
A well-conditioned and well-balanced musculoskeletal system has a smaller chance of sustaining injury. A stronger body is better able to avoid or resist injuries from falls and activities such as running and jumping. Muscular imbalances are common cause of injury: for example, underdeveloped hamstrings relative to the quadriceps can make the knee joint unstable, thus increasing injury risk. The majority of lower-back problems are due to weakness or imbalance of the deep muscles close to the spine and pelvis, which contribute to core stability. A well-designed strength training program will improve the strength of the trunk stabilizers – the core section (abs and lumbar section) thus reducing the likelihood of injury. Strength training performed correctly can help lessen lower-back pain and strengthen the lower lumbar muscles.
Improved psychological well-being
Consistent strength training helps to reduce stress, anxiety and depression, uplift you mood, and promote more restful sleep. It may help decrease muscle tension due to the intensity of the muscular contractions. It also improves body image, which has a major effect on psychological well-being. Persons who train on a regular basis report that they have more energy, greater confidence and are prouder of their appearance.
Improved appearance
Personal appearance is greatly improved by strength training due to increased muscle tone, strength, function and improved posture. Changes in body composition mean an increase in lean and decrease in fat mass, both of which enhance the way you look.