A consistent strength/resistance training program can lead to increased strength and density of muscles, tendons, ligaments and bones. It can also ensure more ease in the performance of daily activities, increased athletic performance, and even injury prevention. Strength training can also result in decreased blood pressure. But many people are most satisfied with the psychological benefits, including reduced stress, better sleep, improved self esteem and greater confidence, as well as the increased metabolic function (more calorie burning) that is derived from strength training, which results in improved appearance and body composition.
Strength/resistance training prevents muscle loss and the subsequent drop in metabolism. Our ratio of fat to muscle usually increases as we age. Unless we’re doing strengthening exercises, after age 30 the average person loses about 5% of their muscle per decade, while adding three times as much fat. Most men will lose about 30% of their muscle mass during their lifetimes.
Muscle is the single most important predictor of how well you metabolize your food, as well as burn calories and body fat. Strength training at least twice a week is essential to boosting your metabolism. The effects of a good, consistent strength-training program allow you to continue burning calories 24 hours a day — long after you’ve left the gym.