14 science-backed strength training benefits

1. Makes you stronger

Strength training builds strength. The power makes it easy to carry groceries or play with your kids (3). It also improves speed, strength and power in sports

2. Burns calories efficiently

Muscles burn more calories at rest than fat.Second, strength-training boosts metabolism for 72 hours. 

3. Decreases abdominal fat

Two ways strength training boosts metabolism. First, muscle builds metabolism. Muscles burn more calories at rest (5Trusted Source, 6Trusted Source).

3. Decreases abdominal fat

Heart disease, nonalcoholic fatty liver disease, type 2 diabetes, and some cancers are linked to belly fat, according to several studies, strength-training can reduce belly and body fat.

4. Can help you appear leaner

Thus, you may lose inches from your waist without losing weight.Losing fat and building muscle definition makes you look stronger and leaner.

5. Decreases your risk of falls

Strength training reduces fall risk.23,407 adults over 65 reduced falls by 34% with a balanced, resistance, and functional training program.

6. Lowers your risk of injury

Strength training reduces injury risk. Strength training strengthens, stretches, and mobilizes muscles, ligaments, and tendons. This can strengthen your knees, hips, and ankles to prevent injury.

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7. Improves heart health

Regular strength-training can lower blood pressure, total and LDL (bad) cholesterol, and improve blood circulation by strengthening the heart and blood vessels, according to multiple studies.