1. Bone Health and Muscle Mass: After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."
2. Balance, Coordination and Posture: strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older. Strength training increases your core strength which will in turn better your posture.
3. Disease Prevention: If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.
4. Weight Loss: You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan!
And guess what?? Lifting weights, expensive machines, or gym membership are not the only way to do strength training! Pushups, jump squats, lunges, and mountain climbing are all examples of srength training exercises that use your body weight and yeild the same benefits!
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