Some benefits to highlight:

Greater Fat Loss & Increased Metabolism
Most people have heard or assume that cardiovascular exercise is the best way to lose fat. I've had many people come to me because they've been doing cardio for an hour each day and have reached a plateau in their weight loss efforts. While incorporating a cardio routine is beneficial for weight loss and for your heart health, you're only burning calories while you're in the midst of the activity. When you incorporate strength training into your routine, you not only lose fat, you also build lean body mass, which boosts your metabolism, helping you to burn more calories daily.

Improved Low Back Pain
Most low back pain is experienced because of a weak core. When you strength train properly, you engage your core in a way that promotes greater strength, and thus, a reduction in the pain you experience during all activities.

Stronger Bones
One of the leading causes of injuries in seniors is falling, which can often result in broken bones. Not only can strength training develop the stabilizing muscles that can help to reduce falls altogether, it also helps to improve bone density, staving off osteoporosis, and making bones more resistant to fractures or breaks if a fall does occur.

Better Control of Blood Sugar
If you are at risk of developing Diabetes or you are already living with it, strength training can help you in multiple ways. Not only will strength training help you to lose weight, it also plays a crucial role in helping your body respond more effectively to insulin and to manage the way it uses blood sugar. According to a study funded by the National Institute of Health, men who did strength training for 1-59 minutes per week reduced their Diabetes risk by 12%, those who did 60-149 minutes per week reduced their risk by 25%, and those who did at least 150 minutes of strength training weekly reduced their risk by 34%.


And now, for some myth busting. Here are some common myths I've heard through my years as a personal trainer and wellness coach:

"Strength training will make me look too big."
While it is possible to hypertrophy (increase your muscle size) through strength training, it requires a specific type of training, mostly lifting to maximum effort in a low-repetition range. You can easily gain strength without size by doing strength training somewhere in the 10-12 repetition range. If it puts your mind at ease, you can also practice strength training with only your body weight.

I hear this misconception most often from women. There is a reason that men look larger and tend to gain more muscle mass when they strength train, and it's mostly testosterone-induced. Because women produce such low amounts of testosterone, it is much more difficult for us to bulk. Unless you are taking supplements and overloading your muscles considerably, you won't experience anywhere near the kind of hypertrophy men are capable of.

"I can't strength train because I don't have a gym membership," or, "I can't strength train because I don't have enough time to go to the gym."
You don't need a whole gym full of equipment to do strength training. In fact, it's possible to build a strength training program without any extra equipment at all. If you're interested, I have some great resources available for you.

"I'm focusing on training for a race, and strength training doesn't fit into that."
Strength training not only helps to decrease your risk of injury when training for a cardio-based event, it also helps to improve your aerobic and muscular endurance, which can add a lot of value to your training and improve your performance.

"I have to get into better shape before I can start strength training."
Strength training can actually be a great place to build an exercise program. You may find that it is easier to recognize gains/improvements in your strength that can both aid your cardiovascular training, and give you the kind of encouragement and motivation to establish a healthier lifestyle.


If you, as an employee or spouse of an employee, are interested in learning more about how you can incorporate strength training into your daily routine, I would love to help. Please call Lauren Almdale at extension 2137 or email me at lauren_almdale@fwmetals.com