Benefits of Strength Training and Why You Should be Doing It

The benefits of strength training can't be overstated. Strength training popularity isn't just a fitness trend but a testament to its profound impact on health and well-being.

It's one component that I suggest almost everyone do.

Its profound benefits outweigh most cons.

However, you may be wondering "Do I need strength training?

Well, luckily, this article delves into the essence of strength training, its universal applicability, the remarkable benefits it offers, and how it can benefit you.

What is Strength Training?

Strength training involves exercises that improve muscular fitness by exercising a specific muscle or muscle group against external resistance.

This improvement in muscular fitness will overall make you stronger and in essence, will allow you to lift more weight.

Resistance can be anything that's an opposing force, but in most cases related to strength training, we're specifically talking about barbell training.

What's the Difference Between Strength Training and Bodybuilding?

Strength training, distinct from hypertrophy or bodybuilding training, focuses on increasing muscular strength rather than just muscle size.

However, you can still gain muscle on a strength program, however, that's not the primary goal and the repetitions you do aren't ideal for hypertrophy considering strength training is fairly low repetitions.

You can also gain strength when doing hypertrophy training, but it won't be as profound as if you did strength training.

If you are more of an intermediate lifter, you won't be getting as much hypertrophy on a strength program as you would on a bodybuilding program.

Who Should Do Strength Training?

Everyone.

Ok, maybe not everyone, but most people, and in my opinion, especially beginners.

Why Beginners Should Train in Strength

For beginners, strength training lays a solid foundation for overall fitness. It teaches basic movement patterns, builds a baseline of strength, and may even help prevent injuries in more advanced training. It's also encouraging for beginners to see tangible improvements in strength, which can be a significant motivator.

Having this baseline in strength as a beginner will easily traject you to further hypertrophy gains if you ever decide to do more hypertrophy-related training. 

Strength training may seem intimidating but remember we all started somewhere.

Story Time

I used to only do hypertrophy training when I first started working out. So only dumbbells, machines, etc. 

It was nice and I gained some okay muscle for someone who was fairly skinny. Most people considered me to be in good shape.

I then thought to myself, I can probably squat 135 easily.

Nope.

I barely could unrack the bar.

I had embarrassment not because it was my first time squatting and things didn't go well, but because I thought I was so much stronger than I was.

Fast forward, after trial and error with many strength training programs, I finally built up a solid foundation of strength for my weight and height.

I had a

275 deadlift

250 squat

200 bench

at around 140 lbs. 

This isn't anything to brag about by any means and I could still improve more than that (and I did) but it still felt good at the time since I could barely do the bar for any of those lifts originally.

I went back to hypertrophy training and things felt like they made more sense and overall "easier".

I was able to lift more weight for more reps than when I was only doing hypertrophy.

I felt like I could properly train and knew how to grind sets out as well.

Everything just started to click afterward. 

What I'm trying to say is, that building a base of strength is imperative if you want to get more into bodybuilding training. You will get better results with a better base of strength. Period. 

Why Elderly People Should Engage in Strength Training

Strength training is also very beneficial for older adults.

Most people don't realize how important having muscle mass is, especially when you get older.

Strength training can help prevent the loss of muscle mass and strength that comes with aging and improves balance and coordination, reducing the risk of falls.

Most don't realize but falling is a very serious issue when you get older and chances of mortality are much higher with it. Preventing such a thing can prevent potential death. 

Strength training is also associated with bad knees, joints, etc which is not true. 

If anything, strength training can help alleviate plenty of these issues due to them stemming from weakness of muscles or ligaments and tendons. 

Everyone Else

So for everyone else, it's mainly up to you if you want to do it or not.

You are either at this point an intermediate or advanced trainee and you probably have decent strength already. 

I would still recommend doing blocks of strength training but this is completely up to you and your goals.

5 Major Benefits of Strength Training

Enhanced Muscle Mass and Strength 

So we just mentioned that you can build muscle on a strength training regimen but it won't be as great as a hypertrophy-specific program.

However, you will still get some muscle from it and of course... strength!

Having strength is of course amazing because you can lift more. Having more strength is also related to a better expectancy of life. 

Weight Management

Strength training aids in weight management by burning calories during and after workouts.

Muscle tissue burns more calories than fat tissue, even at rest.

This means that the more muscle mass you have, the more calories you'll burn throughout the day.

Improved Bone Health

Engaging in strength training helps in improving bone density.

This is particularly important as we age, reducing the risk of osteoporosis and bone fractures.

The stress that strength training puts on bones stimulates additional deposits of calcium and activates bone-forming cells.

Improved Joint Stability 

Strengthening tendons and ligaments, which connect muscles to bones and bones to each other respectively, enhances joint stability.

This reduces the risk of joint dislocations and other injuries, especially in high-impact activities and sports.

Increased Load-Bearing Capacity

Strength training will help strengthen your tendons and ligaments. This can increase the body's ability to bear heavier loads. This is particularly beneficial for improving performance in various physical activities and exercises, including everyday tasks.

3 Main Exercises for Strength Training

Three fundamental exercises are pivotal to strength training: the Squat, Bench Press, and Deadlift. Each targets different muscle groups and offers unique benefits:

Squat

Primarily targets the quadriceps, hamstrings, and glutes. It also strengthens the core and lower back.

Most cases for strength training, you have a barbell on your back and are squatting the weight up and down.

You can watch a video by Starting Strength on how to squat here.

Bench Press

On the bench press, you are unracking the weight and then bringing it down to your chest and lifting it.

Another video by Starting Strength.

Deadlift

You pick up weight and put it down... ok, that can be explained better but that's esentially what it is.

You can watch how to deadlift here.

Note: If you are part of my newsletter, you missed the series of explanations of these exercises. Join the email list to not miss out. Join the discord if you want these articles.

Starting Strength Program

The Starting Strength program is a great way to get into strength training as a beginner. 

Here is the program below.

1. Workout A

   • Squat: 3 sets of 5 reps
   • Bench Press: 3 sets of 5 reps
   • Deadlift: 1 set of 5 reps

2. Workout B

   • Squat: 3 sets of 5 reps
   • Overhead Press: 3 sets of 5 reps
   • Barbell Row or Power Cleans: 3 sets of 5 reps for rows or 5 sets of 3 reps for power cleans

Progression

Begin with a weight that is manageable but challenging enough to perform all reps with proper form. For each workout session, try to increase the weight slightly, usually by 5lb and then when things get harder, 2.5lbs. This incremental increase is crucial for continuous strength development.

You can view their official program here as this is just a quick overview.

Final Thoughts

Strength training is an inclusive, versatile, and immensely beneficial exercise regime.

If you are a beginner, you should include it in your training.

Strength training benefits can't be overstated if you are getting into fitness and exercising. I highly recommend you start if you haven't.