Many people often do healthy things primarily to improve their appearance. For example, strength training still often has the image of "growing a six-pack. This is a shame, because strength training has so much more to offer than just muscle growth and a toned body.
Indeed, it has tremendous health benefits. Not only physically, but also mentally. We have listed the biggest benefits for you.
1. Strength training improves cognitive functions
Our brain cells send information to each other through nerve bundles. Sort of like cable groups surrounded by insulating myelin, also called "white matter. The more white matter there is, the better the signals are delivered through the nerve pathways. That white matter is created through proper blood flow in the brain. And you guessed it, that blood flow is again improved through strength training. So exercise ensures that information in the brain is transmitted better and faster, improving your cognitive functions.
2. Strength training strengthens mental health
In the short term, strength training makes you produce more happy chemicals: endorphins and dopamine, for example. These make you feel good, happy, relaxed and confident. But because strength training also literally makes you stronger and more comfortable in your own skin, it also helps you feel more resilient and confident. So in the long run, strength training can do a lot for your mental health.
3. Strength training improves the immune system
Because you build more muscle mass with strength training, you have more reserves to tap into in case of illness. Moreover, research has shown that people with more muscle mass also have more immune cells. So strength training stimulates the production of these immune cells. Moreover, strength training also reduces inflammation. It stimulates the production of white blood cells, which have an anti-inflammatory effect, and the reduction in fat mass reduces inflammation. The improved blood flow resulting from exercise also ensures that immune cells reach the right place faster.
4. Strength training stimulates fat burning
When you do strength training, you increase muscle mass. Muscles need a lot of energy, even at rest. So your reserves are tapped: the fat mass in your body. With cardio you only burn fat during the exercise itself, but with strength training this effect continues until after the workout.
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5. Strength training is good for the cardiovascular system
Strength training strengthens the muscles of the heart, allowing blood to be pumped around better, thus improving the body's blood flow. Strength training in this way lowers blood pressure and improves heart condition. There is also fat around the heart that can impede heart function, which burns faster with the help of strength training.
6. Strength training provides more energy
Energy is released into your body when you burn more fat and calories. And as we just explained, greater muscle mass means greater energy burning, even at rest. That means the energy levels in your body become more even because your muscles are constantly keeping the energy burn going. You feel that energy.
7. Strength training improves sleep quality
Strength training raises your body temperature during the day, which drops when you enter resting mode in the evening. These temperature differences signal to your body that you should go to sleep, making it easier to fall asleep. Therefore, if you don't exercise during the day, you will have a lower temperature throughout the day, making falling asleep more difficult. The positive mental effects of strength training also make you sleep better: after all, you are more comfortable in your own skin and have less stress!
Sources:
O'Connor, P. J., Herring, M. P., & Caravalho, A. (2010). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4(5), 377-396.
Seguin, R., & Nelson, M. E. (2003). The benefits of strength training for older adults. American journal of preventive medicine, 25(3), 141-149.
Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209-216.