Strength training

In the past 10 years I’ve come to the conclusion that strength training is a very important part of the trainingprogram for athletes but also for recreational and master athletes. Surely I’ve done strength training before but now I’m doing it much more consisted, backed by science who proofed all the benefits. Strength training offers a wide range of benefits for both your physical and mental health.

Actually strength training should be on the menu for everyone who wants to live an independent , long and healthy live. And you can start and keep doing strength training in any shape or form, up into your 80s or 90s.

Here are some of the key benefits:

  • Increased Muscle and Strength: This is perhaps the most well-known benefit. Strength training builds musclemass and strength, which improves your ability to perform everyday activities and reduces the risk of injury.
    Being able to do simple tasks like carrying groceries, climbing stairs, and gardening, will make you more independent and improve your quality of life.

  • Improved Bone Density: Strength training helps to increase bone density, which can help to prevent osteoporosis and fractures. This is especially important for older adults.
    But also for endurance athletes who are prone to loose some bone density because of the enormous aerobic, low intensity workload. A professional cyclist who doesn’t break bones in a crash will race more and have a more consistent season build up.

  • Enhanced Metabolism: Muscle burns more calories than fat, even at rest. So, by increasing your muscle mass, you can boost your metabolism and burn more calories throughout the day. This can aid in weight management or weight loss efforts.

  • Better Cardiovascular Health: Strength training can improve your cardiovascular health by lowering blood pressure and reducing your risk of heart disease.

  • Improved Mental Wellbeing: Strength training has been shown to reduce symptoms of anxiety and depression, and can boost self-esteem and confidence.

  • Better Sleep Quality: Strength training can help you fall asleep faster and sleep more soundly.

So after listing all those benefits from strength training, I would like dive into the cascade of physiological mechanisms within your body, Strength training kicks off.

  • Mechanical Tension: When you lift weights and challenge your muscles, it creates microscopic tears in the muscle fibers. This is a good thing! Your body perceives this damage and responds by repairing and strengthening the affected tissues.
    Satellite cells, which are stem cells residing near muscle fibers, get activated in response to the micro-tears. These satellite cells fuse with existing muscle fibers, promoting muscle repair and growth.

  • Metabolic Stress: Strength training also creates metabolic stress, which refers to the build-up of metabolic byproducts like lactic acid within the muscles. This stress triggers hormonal responses and adaptations within the muscle cells to improve their capacity to handle future workouts.

  • Hormonal Changes: Strength training stimulates the release of hormones like testosterone, growth hormone, and insulin-like growth factor-1 (IGF-1). These hormones play a crucial role in muscle growth and repair. But also in revorvery in general.

  • Increased Protein Synthesis: Strength training combined with proper nutrition (enough protein intake 2g/kg bodyweight per day) increases protein synthesis within the muscles. This process essentially builds new muscle proteins, leading to muscle hypertrophy (growth).

  • Neuromuscular Adaptations: Strength training also improves neuromuscular adaptations. This refers to enhanced communication between your nervous system and your muscles, allowing for better recruitment and coordination of muscle fibers during movement. This translates to improved strength and efficiency. And ofcourse this is what we need for the functional strength we need in daily live or in the sport you are competing in.

These mechanisms work together to create a stronger, more resilient, and more powerful muscular system. The specific emphasis on each mechanism can vary depending on the type of strength training program you follow (weight, reps, sets, etc.).

Overall, strength training is a powerful tool that can improve your health and well-being in many ways. It’s suitable for people of all ages and fitness levels. If you’re new to strength training, it’s always a good idea to consult with a healthcare professional or certified trainer to get started safely and effectively.

When you like me to assist you in setting up an adequate trainingprogram and/or need some basic instructions on strength training techniques, some personal training sessions.
Contact me through email, whatsapp or just call me for an appointment.