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Strength Training: Achieve Better Strength, Agility, and Health
Strength training is a crucial component of a comprehensive fitness program. Here’s what strength training can offer you — and how to get started.
Want to Reduce Body Fat, Increase Lean Muscle Mass, and Burn Calories More Efficiently? Strength training is the answer! It's a fundamental aspect of overall health and fitness for everyone.
Use It or Lose It
Lean muscle mass tends to decrease with age. If you don’t take steps to counteract the muscle loss, your body fat percentage will increase over time. Strength training helps maintain and even enhance muscle mass at any age.
Benefits of Strength Training
Strength training can also help you:
- Improve muscle strength and endurance
- Enhance overall physical health and agility
- Boost metabolism and calorie-burning efficiency
Effective Strength Training
You don’t need to spend hours in the gym daily to benefit from strength training. Significant improvements in strength can be achieved with just two to three 20- to 30-minute sessions per week.
The U.S. Department of Health and Human Services recommends most healthy adults follow these guidelines for exercise:
Aerobic Activity: Engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of both. Spread this activity throughout the week. Even short bouts of physical activity contribute to health benefits.
Strength Training: Perform strength training exercises for all major muscle groups at least twice a week. Aim for one set of each exercise, using a weight or resistance level that exhausts your muscles after about 12 to 15 repetitions.
By incorporating strength training into your routine, you will likely notice a marked improvement in strength over time. As your muscle mass increases, you'll find it easier to lift weights and perform exercises for longer durations. With consistent effort, your strength will continue to grow, even if your initial fitness level is low.
Takeaway
Strength training is essential for maintaining and improving muscle mass and overall health. By adhering to recommended exercise guidelines and incorporating strength training into your routine, you can achieve better physical fitness and health outcomes.