For many years now research has linked exercise with better physical health. More recently, a strong link has been established between mental health, improved brain function, and exercise. However, most of this research has focused on the effect of aerobic conditioning. As a trainer for 30 years, I’ve always found that another type of training was at least equally, if not more, important. In this article, we’ll look at the powerful, and perhaps surprising, benefits of strength training. It’s great for your body, heart, and mind!

First, let’s define strength training. Also called “progressive resistance” exercise, strength training involves performing repetitions of movements against the resistance of your body weight, hand-held weights, or weight-stack machines. You may be most familiar with strength training as push-ups, sit-ups, chin-ups, bench press, curls, squats, and so on.

The basic idea is to lift a weight that is challenging to your muscular system for a certain number of repetitions or until fatigue. To improve and get stronger you increase either the amount of weight you lift or the amount of repetitions you perform. These days strength training is often combined with balance training and other functional activities to broaden the benefits and make your training more applicable to real-life activities.

When you strength train you place a demand upon your muscle fibers that stimulates them to repair and rebuild themselves stronger and more toned and defined. If you lift heavier weights you recruit more muscle fibers and you stimulate more muscle growth. The repair process takes a day or two, so you normally do strength training only two to three times per week for each muscle group you’re working with. For most people, performing a series of exercises that involves all the muscles of your body in each training session is best so that you promote muscle balance. There are many great programs that can teach you the basic movements to do at home or you can always enlist the services of a personal trainer to get you on the right track and supervise your progress.

So what can you hope to get from your efforts? First and foremost, you’ll get stronger and more toned up. This is going to help you in any physical activity you want to do. Strength training will make you better at your other physical activities and keep you able to do them for many more years. Studies have shown that even seniors in their nineties can increase muscle and bone strength and keep themselves active longer than previously thought possible.

Now, for the latest and more surprising research. Strength training not only makes you look and feel better, it also has a powerful effect on your brain and emotions. According to fitness experts Amanda Ramirez and Len Kravitz Ph.D. (Idea Fitness Journal, January 2012, “Resistance Training Improves Mental Health,” p. 20-22), strength training counteracts anxiety, improves memory, alleviates depression, reduces chronic fatigue, enhances self-esteem, and improves sleep. These effects are likely the result of enhanced nervous system function, nerve cell regeneration, positive neurotransmitter release, generation of new blood vessels, and increased oxygen delivery throughout the body during strength training.

I also suspect that the concentration and focused attention needed to lift weights stimulates the command centers of the brain in a similar way that meditation does. This improves neural connections in your body and brain which makes you feel more integrated and “together.” In addition, feeling stronger is empowering. It makes you feel more capable and in charge of your life.

So, if you’re new to exercise, you might consider starting with some basic strength training. Even a few exercises done a couple times a week can make a big difference. If you are a regular exerciser but haven’t included strength-training in your routine, I highly recommend it. In fact, I believe that a complete and holistic fitness routine includes four components: aerobic, strength, flexibility, and mind-body training. That may sound like a lot. However, with the right guidance, you can easily incorporate a complete fitness program into your life in only minutes a day.

Your body is made to move and be strong-and your mind and heart love it as well.

Enjoy your training!

Are you ready to discover the life-changing power of holistic fitness? We\’ll guide you step-by-step into simple, safe, smart, and effective routines that you can do at home or at the gym. Visit us here to learn more.

Kevin Schoeninger graduated from Villanova University in 1986 with a Master\’s Degree in Philosophy. He is certified as a Personal Trainer, Reiki Master Teacher, and Qigong Meditation Instructor.

Are you ready to discover the life-changing power of holistic fitness? We\’ll guide you step-by-step into simple, safe, smart, and effective routines that you can do at home or at the gym. Visit us here to learn more: http://www.holisticfitnessinsider.com

Author Bio: Are you ready to discover the life-changing power of holistic fitness? We\’ll guide you step-by-step into simple, safe, smart, and effective routines that you can do at home or at the gym. Visit us here to learn more.

Kevin Schoeninger graduated from Villanova University in 1986 with a Master\’s Degree in Philosophy. He is certified as a Personal Trainer, Reiki Master Teacher, and Qigong Meditation Instructor.

Category: Self Help
Keywords: holistic fitness, strength training, better brain function, mental health and exercise, anxiety