Strength training: Relevant data

Strengthening muscles is the main goal of so-called strength training, which is also known as resistance training.

As you age, you naturally begin to lose muscle mass and your bone density begins to decrease. For this reason, strength training can be very beneficial.

He training creates resistance microtears in the muscleswhich are improving and becoming stronger, health agencies explain.

It is a similar process in bones, which are strengthened with calcium as they recover from endurance testing, adds Samantha Clayton, sports performance expert.

What should you consider?

If you want your muscle building routine to be productive, don’t do the same thing over and over because you won’t get results. results.

For example, if they raise the same amount of resistance, the same amount repetitions it will stay the same throughout each workout, says Clayton. “At some point you’re going to have to try to do more reps or have more endurance.”

The specialist suggests its use body weight as endurance or lift weights regularly, three to four times a week. That is, you have to “work hard”.

Among their recommendations is to work in a balanced way, which they should do exercises for the upper and lower body to ensure that good muscle balance is maintained in the body.

However, within these routines it is necessary to take at least one or two rest days per week, “because when you overtrain, you compromise your ability from recovery And you’re going to start going backwards.”

Advantages

Clayton also recalls the benefits of this type of exercise.

One of them is to have more capacity to implement daily activitiesbecause the stronger your muscles are, “the easier you will gain groceries get out of the car, pick up your children or take a package from the top shelf of the cupboard.

In addition, it improves balance and stabilityBecause when your muscles are strong and resilient, it will be easier for them to maintain your balance while you are moving.

And, of course, the calories burned will increase, because this type training it increases the body’s metabolic rate, causing more calories to be burned throughout the day.

This will significantly help with long-term weight loss and help you maintain it optimal body composition.