Benefits of strength training: Improves metabolism, boosts bone health, promotes weight loss

Plank is a core-strengthening exercise that engages the abdominals, back muscles, and stabilising muscles throughout the body, promoting better posture and core stability. (Image: Canva)

Strength training exercises involve using resistance, such as weights, resistance bands, or body weight, to stimulate muscle contraction and build strength, endurance, and muscle mass. These exercises typically target specific muscle groups through controlled movements, aiming to overload the muscles to promote adaptation and growth. The intensity and resistance used can be adjusted to suit individual fitness levels and goals, whether aiming for muscle hypertrophy, improved functional strength, or enhanced athletic performance.

Here are 9 key benefits of regularly doing strength training exercises suggested by Mumbai-based fitness trainer Marcelle D’Souza.

Increased muscle mass: Strength training involves resistance exercises that stimulate muscle growth, leading to hypertrophy and improved strength. This adaptation enhances overall muscular size and capability.

Improved metabolism: Muscle tissue requires more energy (calories) to maintain than fat tissue. By increasing muscle mass through strength training, metabolism is boosted, leading to more efficient calorie burning throughout the day.

Enhanced fat loss: When combined with cardio, strength training increases calorie expenditure and improves body composition, promoting fat loss while preserving lean muscle mass.

Bone health: Strength training applies stress to bones, stimulating bone growth and increasing density, which helps prevent osteoporosis.

Better joint health: Strengthening muscles around joints improves stability and reduces the risk of injuries like strains and sprains.

Improved posture: Strengthening core and back muscles supports the spine, promoting proper alignment and reducing postural issues.

Enhanced performance in daily activities: Increased strength and endurance gained from strength training make everyday tasks, like lifting groceries or climbing stairs, easier and less fatiguing.

Mental health benefits: Exercise, including strength training, releases endorphins that alleviate symptoms of depression and anxiety, promoting a positive mood.

Increased energy levels: Regular strength training enhances cardiovascular fitness and muscular endurance, leading to sustained energy levels and reduced feelings of fatigue throughout the day.

6 best strength training exercise

The best strength training exercises typically target multiple muscle groups and provide comprehensive benefits. Here are six highly effective exercises

Deadlifts: This compound exercise targets the lower back, glutes, hamstrings, and core, promoting overall strength and stability.

Squats: Squats engage the quadriceps, hamstrings, glutes, and core muscles, improving lower body strength, balance, and flexibility.

Bench press: This exercise primarily works the chest, shoulders, and triceps, enhancing upper body strength and muscle mass.

Pull-ups/chin-ups: These exercises strengthen the back, biceps, and shoulders, improving upper body pulling strength and muscular endurance.

Overhead press: Also known as the shoulder press, this exercise targets the deltoid muscles and triceps, improving shoulder strength and stability.

Plank: A core-strengthening exercise that engages the abdominals, back muscles, and stabilising muscles throughout the body, promoting better posture and core stability.