When it comes to choosing the most effective exercise routine, strength training stands out as the best option. Not only does it build muscle and increase strength, but it also offers a myriad of benefits for overall health. From boosting metabolism and improving bone density to enhancing mental well-being, strength training is a comprehensive workout that delivers lasting results.
Research shows that with a 12-minute strength training workout we’re
- burning calories for 2 days
- improving our blood sugar control
- reducing the effects of osteoporosis (bone density loss) and sarcopenia (muscle loss)
- supporting our joints and reducing the chances of joint pain
- have more symmetry = better posture
- AND IMPROVE ALL OUR LONGEVITY MARKERS
When performed effectively Strength training programmes should aim to hit 3 goals:
Mechanical Tension
Metabolic Stress
Muscle Damage
Mechanical Tension is where our muscles produce force against an external resistance – we place a demand on our muscles beyond a certain threshold – and research says this has to be above 40% of your one rep maximum to get an adaptive response
Metabolic stress is when we feel that pump and burn after a workout – we’ve depleted the muscle of oxygen, this allows lactic acid in and changes the pH of the muscle. This starts the protein synthesis which is responsible for muscle growth
When we workout and feel super sore the next day, that’s a sign that we’ve caused microtrauma in the muscles – and during the body’s repair process itself becomes a stronger muscle
Mechanical Tension is where our muscles produce force against an external resistance – we place a demand on our muscles beyond a certain threshold – and research says this has to be above 40% of your one rep maximum to get an adaptive response
Metabolic stress is when we feel that pump and burn after a workout – we’ve depleted the muscle of oxygen, this allows lactic acid in and changes the pH of the muscle. This starts the protein synthesis which is responsible for muscle growth
When we workout and feel super sore the next day, that’s a sign that we’ve caused microtrauma in the muscles – and during the body’s repair process itself becomes a stronger muscle
