The benefits of strength training for all ages

The benefits and importance of building muscle will always be an ongoing conversation.

As the mother of a four-year-old, I recently realised that even my fairly active daughter requires a certain level of muscle strength to execute some daily activities. The same applies to middle-aged people and senior citizens.

In essence, building muscle is something that we all (men, women, young and old) need to do. The benefits are countless and the typical ones that many of us are aware of include:

• improved metabolism;
• improved bone density;
• stronger joints, ligaments and tissues;
• reduced risk of fractures and broken bones;
• decreased risk of osteoporosis;
• increased calorie burn; and
• a defined and toned body.

Picture: iStock

There are many more benefits that building and maintaining muscle strength can provide for all of us. These are not commonly known and they include:

• Improved posture. Strong muscles throughout the body have a way of correcting one’s posture, especially strong abdominal, lower back and glute muscles. You will walk straighter and execute daily activities with a lot more efficiency and ease.

• Improved heart health. Strength training also increases your heart rate. As you lift free weights or machines, the body gets better at transporting oxygen and ultimately your heart gets stronger.

• Improved sleep. Strength training ensures a solid night’s rest. The body also regenerates and rebuilds during periods of rest.

• Increased energy levels. Exercise in general releases endorphins and therefore improves one’s energy levels and mood and reduces anxiety levels.

• Improved confidence. With strong, toned muscles comes feeling and looking good. One walks tall, with a lot more confidence and gusto.

• Improved brain function. Just as exercise reduces stress, it makes the brain function more optimally.

Picture: iStock

Therefore, when one is doing exams or is required to focus on work and need the brain to function well, a quick strength training can help clear the head and improve brain function.

There are, of course, a variety of ways to build muscle and these include utilising one’s body weight, free weights or machines. These can be used in creating easy or challenging circuits, super sets or high intensity interval training sessions.

Remember, muscle loss comes with age. We need to ensure that we counter that or slow it down.

Picture: iStock

For children, muscle strength can be gained from climbing objects or pulling themselves up ropes, climbing walls and jungle gyms. Middle-aged people benefit most from free weights and exercise machines.

For senior citizens, bodyweight exercises like half squats, repetitively sitting and standing up off their chairs and calf raises are the best muscle-building exercises.

Build those muscles and reap the benefits.

Zulu is a qualified biokineticist and co-founder of PopUpGym. Follow her on Instagram: @letshego.zulu Twitter: @letshegom. Facebook: Letshego Zulu

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