Many people often do healthy things primarily to improve their appearance. For example, strength training still often has the image of 'building a six-pack'. That's a shame, because strength training has so much more to offer than just muscle growth and a toned body.
In fact, it has a tremendous number of health benefits. Not only physical, but also mental. We have listed the biggest benefits for you.
1. Strength training improves cognitive functions
Our brain cells transmit information to each other via neural pathways. These are like groups of cables surrounded by insulating myelin, also known as 'white matter'. The more white matter there is, the better signals are transmitted via the neural pathways. This white matter is produced through good blood flow in the brain. And you guessed it, that blood flow is improved through strength training. Exercise thus ensures that information in the brain is transferred better and faster, thereby improving your cognitive functions.
2. Strength training strengthens mental health
In the short term, strength training causes you to produce more happiness hormones: endorphins and dopamine, for example. These give you a good, happy, relaxed, and confident feeling. But because strength training also literally makes you stronger and feel better about yourself, this also helps you to feel more resilient and confident. In the long term, 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 draw on in case of illness. Furthermore, research has shown that people with more muscle mass also have more immune cells. Strength training thus stimulates the production of these immune cells. In addition, strength training also leads to fewer inflammations. It also stimulates the production of white blood cells, which have anti-inflammatory effects, and the reduction of fat mass in turn leads to fewer inflammations. The improved blood circulation as a result of 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 after the workout.
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5. Strength training is good for the heart and blood vessels
Through strength training, the heart muscles strengthen, allowing blood to be pumped around better and thus improving the body's blood flow. Strength training lowers blood pressure and improves heart condition in this way. 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 in your body when you burn more fat and calories. And as we just explained, a larger muscle mass means a greater energy expenditure, even at rest. This means that the energy levels in your body become more even because your muscles constantly keep the energy expenditure going. You feel that energy.
7. Strength training improves sleep quality
Strength training leads to a higher body temperature during the day, which drops when you enter a resting state in the evening. These temperature differences signal to your body that you should go to sleep, which helps you fall asleep better. If you don't move during the day, you will have a lower temperature all day, making it harder to fall asleep. The positive mental effects of strength training also ensure that you sleep better: you feel better about yourself 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.
