Strength training, in addition to increasing muscle strength, offers several benefits for general health and can be seen as a form of preventive medicine. Among the main benefits, the following stand out:
- Cardiovascular Health: Strength training contributes to improving blood pressure, reducing LDL (bad) cholesterol levels and increasing HDL (good) cholesterol levels.
- Glycemic Control: This type of training helps regulate blood glucose levels, being especially beneficial for people with type 2 diabetes.
- Body Composition: Regularly practicing strength exercises increases muscle mass, promoting better body composition.
- Mental Health: Strength training is associated with reducing symptoms of depression and anxiety, improving psychological well-being.
- Longevity: There is a relationship between the practice of resistance exercises and lower mortality from all causes, but particularly cardiovascular diseases and cancer.
Mechanisms that explain these benefits include reduced systemic inflammation and increased insulin sensitivity. Maintaining lean muscle mass is crucial as we age, helping to preserve mobility and functional independence.
To benefit from this, it is recommended to include strength training at least twice a week, covering all the main muscle groups. Integrating strength training into your weekly exercise routine is an effective way to improve your overall health and quality of life in the long term. Investing in resistance training is investing in longevity and well-being.
Rita Gomes
Grgic, J., Schoenfeld, B.J., Davies, T.B., Lazinica, B., Krieger, J.W., & Pedisic, Z. (2018). Resistance training is medicine: effects of strength training on health.