You can’t go wrong getting strong
The start of 2021 has not been great let’s be honest. It is a trying time for everyone, both mentally, physically and socially. We can’t see our loved ones, we can’t meet up with friends for a drink, we can’t go to the gym to get fit and strong. The list is endless of things we are not allowed to do, but we are living through a pandemic and we must be reminded of the importance to protect individuals who are most at risk of this awful virus.
In this blog I want to highlight the significance of strength training on health. Whilst most of you are probably thinking is it not possible to do strength-based exercises with gyms closed. Yes, it makes it slightly more challenging without the use and variety of gym equipment, but there are plenty of alternative ways to building strength. For example, from body weight exercises to the use of exercise therabands, or even small weights if you have them stored away in your garage somewhere. For all those who have managed to adapt and alter your strength training routine with gyms closed, then it would be great to hear from you.
You could argue that strength training is an important part of everyday life and we need to have good strength until the day we die. No matter what our goals are in life we need to have strength in order to achieve them. For some people it is important to have an aesthetically pleasing body, which of course requires a good level of strength and fitness. However, others just want to be able to trek for miles, or simply be able to lift and hold their grandchildren. Strength has different benefits for different people. Therefore, it shouldn’t be ignored, but promoted for all individuals.
‘Neglecting strength training – any type of workout that builds strength and muscle – is a big mistake.’ In fact, strength training increases your metabolism, lowers your body fat and protects you from some of the leading causes of early death and disability. Building muscle has many direct, immediate benefits to your body. However, as we age our muscle mass starts to reduce. ‘Once we hit our 40s, we start to lose on average 8% of our muscle mass every decade’. Research tells us that loss of muscle mass influences the onset of diseases (e.g., sarcopenia or osteopenia), limits mobility, and is linked with premature death.
“Whenever you lose muscle you automatically lose bone – they go hand in hand” (Dr Wayne Westcott – professor of exercise science). Keeping strong helps protect our bones, muscles, tendons and ligaments. It also slows and delays the natural part of aging, and this is supported by research. An interesting study found that doing just 2 strength-training sessions each week can reverse the age-related cellular damage that contributes to sarcopenia (loss of muscle mass and strength) and functional impairment (Melov et al., 2007). Building muscle enables us to live longer. Did you know that being physically active and having good muscle strength were among the biggest predictors of a longer lifespan. Strength can have so many benefits, not just on bone health and the prevention of diseases. It can improve cardiovascular health, helps regulate and dispose of blood sugar, and helps us to burn fat.
In this blog I wanted to clarify why it is so important to partake in regular strength training. No matter what our goals are in life I can guarantee you that you need a good level of muscle strength to be able to achieve them. Whilst gyms are still closed, we can continue to maintain good muscle strength through home or outdoor workouts, whereby minimal equipment is required. If you’re struggling for ideas or just unmotivated to partake in any form of physical activity, then why not get in touch. We at Principle Physiotherapy want to work with you, providing you with guidance and directions when it comes to developing an individual strength-based training programme, which coincides with your personal goals of 2021.
Thank you for taking time to read this blog, I hope it helps.
Ollie Curtis
Chartered Physiotherapist
Email: info@principlephysiotherapy.co.uk
Phone: 07878679872
