Become healthy, lean, and strong by incorporating strength training into your fitness routine. Dumbbells, slingshots, and barbells are good ways to strength-train muscles.
Remember, muscular strength training is not only for professional athletes and bodybuilders. Individuals of all fitness levels and age groups can get it. Read a quick guide on how weight training improves mental and physical health.
What is Strength Training in Physical Education?
It is an exercise that uses tools (such as resistance bands and slingshots) or body weight to develop muscle strength, endurance, and mass. It is also called resistance or weight training. ST can include free weights, functional training, plyometrics, and machine-based workouts.
Top Benefits of Regular Weight Lifting at Home
Functional strength training offers many advantages for women and men:
Strengthen Bones and Increase Muscle Size
Muscle strength enhances the density of bone and the stiffness of connective tissues. As you know, they help in injury prevention. Thus, those at high risk of bone-associated diseases must do weight lifting. These are individuals who use tobacco or post-menopausal women.
One research shows working out, along with good rest and diet results in more muscle growth. The barbell is the perfect option for muscle hypertrophy.
Manage Chronic Conditions for Women and Men
As per the 2019 study, this weight lifting exercise helps minimize the symptoms of chronic conditions (heart disease, back pain, arthritis, diabetes, etc.).
Help You Live Longer
February 2022 study claims those who do full upper body exercise are at less risk of dying prematurely, unlike those who don’t. The U.S. Dept of HHS advises adults and kids 6 – 17 age to include body building exercises in their daily physical activity 3 days a week.
Fight Signs of Depression
A slingshot weight lifting workout at home is a great way to reduce the signs of depression. It does this by boosting the mood and energy levels of a person.
Prevent Cardiovascular Diseases
As per HHS, a full upper body workout offers cardiovascular health advantages. 2021 review states muscular strength training with aerobic exercise is more effective than doing it alone.
Enhances Body Image
Many studies reported women who did RT felt more positive about their bodies, unlike those who didn’t. Another study said kids who had ST during physical education classes enhance body composition.
Helps with Weight Loss
Doing full upper body exercise at home means your body requires more energy. It depends on the total amount of energy you are applying. So, it means during and after the workout burn more calories while your body recovers.
Offer Joint Protection and Makes Joints Stable
A full upper body workout with barbells and other strength tools enhances the strength and stability of joints. It boosts joint functioning and prevents injuries. Moreover, as the joint turns stronger, it improves body balance and posture.
Enhance Quality of Sleep
A good sleep quality is crucial for good mental and physical health. One research suggests RT enhances sleep quality and decreases tiredness. “A good muscle strength allows the body to adjust to the routine sleeping pattern.” – says Danielle Gray.
How Much Time Should I Devote into Body Building?
Weightlifting frequency depends on your experience level, duration, and intensity. For example, if you have performed yoga, running, or pilates, you can begin with one session per week.
But if you have functional strength training experience, get ST twice a week (45 minutes – 1 hour). Then, as you adjust, you can increase this frequency. Try to engage every major muscle group (the chest, legs, arms, core, shoulders, and hips).
Resistance training is a great way to build muscle endurance and enjoy other perks. Using a proper technique makes it a safe exercise for women (females) and men (males). It takes a couple of weeks to notice the outcome.
Physical education teachers can incorporate it for students aged 6 and more. Understand the proper form of muscular strength training and safety precautions to get the most out of it.