The Physical Benefits of Strength Training: Increased Muscle Mass and Strength
Increased Muscle Mass
Muscle mass refers to the amount of muscle in the body. Generally, the more muscle mass you have, the stronger and more resilient your body becomes. Strength training is an effective way to increase muscle mass. When you lift weights, your muscles are forced to work harder than they normally would, which stimulates the growth of new muscle tissue. Over time, this leads to increased muscle mass.
Studies have shown that strength training can increase muscle mass by up to 40% in some cases (1). This is because strength training causes microscopic damage to the muscle fibers, which triggers the body's natural repair process. This repair process leads to the growth of new muscle tissue, resulting in increased muscle mass.
To increase muscle mass through strength training, it is important to focus on compound exercises that work multiple muscle groups at once. Some examples of compound exercises include squats, deadlifts, and bench presses. Check out more compound exercises in my recent blog, 5 Compound Exercises For Upper Body.
When training for hypertrophy, lift 60% of your max weight on a given exercise. Take short 30-45 sec breaks in between 3-4 sets at 8-12 reps.
Increased Strength
Strength is the ability of your muscles to generate force. When you workout and lift weights, your muscles are forced to work harder than they normally would, which leads to increased strength.
Studies have shown that strength training can increase strength by up to 30% (2). This is because strength training not only increases muscle mass, but also improves the nervous system's ability to recruit muscle fibers. This results in increased strength.
To increase strength through strength training, it is important to focus on exercises that target specific muscle groups. Aim for a higher weight. For example, if you want to increase your deadlift, lift 80% of your max weight for 2 or 3 reps.
How to Get Started with Strength Training
If you are new to strength training, it is important to start slowly and gradually increase the intensity of your workouts over time. It is also important to focus on proper form and technique to reduce the risk of injury.
There are many resources available for beginners who are interested in strength training. I highly recommend reading my blog, Start Exercising Again: Tips for Getting Back into the Fitness Game.
So, what are you waiting for? Sign up for a Free workout and feel the benefits for yourself!
References:
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and science in sports and exercise, 36(4), 674-688.
Stone, M. H., Potteiger, J. A., Pierce, K. C., Proulx, C. M.,
