Podcast 26

How Many Benefits To Strength Training Are There?

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SHOW NOTES

In the midst of preparing for the upcoming National Exercise Coach Conference, Brian and Amy play a game of trying to name as many benefits of strength as they possibly can without repeating themselves. As you would expect of something as important to your long-term health and performance as strength training, the ensuing list is ridiculously long and comprehensive.

• With the National Exercise Coach Conference approaching rapidly, Amy came up with a game to play on the podcast while Brian is busy getting preparations underway. The rules are simple: Take turns naming a specific benefit of strength training until someone gets stumped.
• The first batch of short and long-term benefits to strength training include:
  • increased bone density,
  • improved metabolism,
  • decreased gastrointestinal transit time,
  • decreased systemic inflammation,
  • enhanced flexibility,
  • improved cognition and brain function,
  • increased level of brain-derived neurotrophic factor,
  • lower blood pressure,
  • increased longevity,
  • and decreased disease risk.
• Diseases that have a reduced risk are:
  • Alzheimer’s and dementia,
  • stroke,
  • type 2 diabetes,
  • coronary artery disease,
  • and autoimmune diseases.
• Further benefits of strength training include:
  • increased vertical jump,
  • an easier time getting off the floor and going up the stairs,
  • increased sarcomerogenesis,
  • increased energy,
  • mitochondrial biogenesis,
  • decreased joint pain,
  • improved body image and self-confidence,
  • improved spinal ability,
  • improved cardiovascular health and function,
  • enhanced joint mobility,
  • it helps facilitate and maintain fat loss,
  • it reduces serum insulin levels and improves insulin sensitivity,
  • improved postprandial blood sugar,
  • anti-aging effects,
  • improved circulation,
  • improved muscle density,
  • the release of healthy muscle derived hormones,
  • destressing,
  • a lower resting heart rate,
  • greater endurance,
  • improved mood,
  • better sleep,
  • increased HDL,
  • reversing sarcopenia,
  • overall improvements in general performance in all areas of life.
• This gigantic list of health benefits is the reason there is the quote: “If there was a pill that contained all the benefits of exercise it would be the most widely prescribed pill in the world.”