Benefits of Strength Training – What Muscles Can Do

Muscle Building as a Means to a Healthy Lifestyle

Our body is a true miracle: all of our movements are created with the help of our muscles, tendons, and joints, in interaction with our brain and nerves. And all of this within milliseconds. No sooner is a thought – unconsciously or consciously – formed than the respective body part is controlled via neural pathways and the movement impulses are implemented. A good interaction of the muscles is essential for executing movement. And the better developed your muscles are, the healthier it is for your entire organism. Strength training, or in other words, training your muscle strength, has become a well-researched and proven method to live a healthier life. How and why – I will explain to you below.

More Muscles – Longer Life?

Is there a connection between the effects of good strength training on our life expectancy? Various research studies now prove: Yes, there is. The positive effects of strength training on our organism can now be scientifically proven. For several decades, researchers have been studying how strength training impacts the second half of our lives. The results are clear: Anyone who stays active and, above all, engages in regular strength training actively reduces their mortality risk. It has long been known that the risk of dying from cardiovascular diseases such as heart attacks can be significantly reduced: namely, when the muscle proportion of total body weight is particularly high and the body fat percentage is accordingly as low as possible. However, another insight from all these studies is very exciting. It states: The ratio of muscle mass to body fat plays a central role. That means: As long as your muscle mass in percent is higher than your body fat percentage, the actual level of body fat plays only a secondary role!

So it comes down to having a higher percentage of muscle tissue compared to fat tissue. That is the crucial and exciting factor. As you can see: Your goal shouldn't be to have as little body fat as possible. Simply put, a super low body fat percentage is virtually useless if you aren't building muscle at the same time. And we're not talking about a physique like Arnold Schwarzenegger in his prime bodybuilding days here. No, we are talking about moderate but consistent muscle training.

More Muscles – The Benefits of Strength Training

Let us briefly talk about the benefits that this kind of muscle-building training brings. Aside from pure movement execution, there is an interesting aspect to what else happens when we actively exert and train our muscles. Specifically, a large number of hormone-like messenger substances, which are (vital for survival) important for the body's organs, are produced in the muscles themselves as soon as the muscle works. These messenger substances are transported via the bloodstream to your organs so that they can perform their respective functions properly. Among others, the following positive effects of these muscle messenger substances on your body are now known:

• Overall blood pressure is stabilized and cardiovascular functions are strengthened.

• You become more balanced and feel mentally more stable.

• The regeneration of nerve cells, especially in the brain and spinal cord, is promoted.

• The messenger substances have an anti-inflammatory effect

Muscles – Our Communication Center in the Body

So our muscles form a kind of control center in our body and act as a producer of messenger substances between the organ systems. In addition, there are well-known positive attributes that a well-trained muscular system brings with it:

• Muscles strengthen ligaments, tendons, and bones.

• Muscles act as a buffer in case of injuries. Improved and larger muscle mass offers greater protection against injuries to internal organs.

• Muscle training promotes better and deeper sleep. However, it is best not to workout too late.

Muscle training has a stabilizing effect and relieves stress on your joints

How vital regular muscle training is for you becomes clear when we consider our current societal work and living situation. Since the onset of the industrial age, we have been in a downward spiral of physical movement, so to speak. Means of transportation such as cars, trains, or public transit take away our body's need to move itself from point A to point B. We are being moved, if you want to put it that way. In times of increasingly desk-bound jobs, exercise has been demoted to a mere hobby. Yet the immense importance of regular muscle movement and strength training is becoming clear to many. Muscle training does so much good for you and your body: It strengthens your entire core. Common ailments such as back pain are treated with targeted movement and strengthening of the core muscles.

An orthopedist once advised me regarding persistent shoulder problems: Specifically strengthen the muscles in this area. I took his advice to heart and, since then, in addition to yoga, I also do functional fitness. And now I am a big fan of any kind of strength training.

Tips for Strengthening Your Muscles

If you are not quite convinced yet to give strength training a try, there are still a few things that can already lead to small, important improvements and strengthen your muscles:

• Take active breaks. That means get up from your desk chair occasionally and stretch and move around.

• Do you love to go dancing? Due to Covid restrictions, dance events and concerts are currently very limited. But nobody is stopping you from having a little dance session in your apartment to your current favorite song. Or plan a home disco with the kids – they will love it and you get to move with joy too.

• Plan regular recreational activities such as cycling, swimming, or simply walking/hiking. All these activities are gentle on the joints while engaging and training your muscles on the side.

• Treat yourself to a quick workout session at home. Investing in a cross trainer, a treadmill, or — if you have more space — a rowing machine or even a home gym is worth every cent! Especially nowadays, when more of us work from home and even the morning bike commute to the office is largely eliminated.

• Avoid elevators and walk the few floors in a building on foot.

And as a reminder once more: Strength training is not synonymous with lifting heavy weights. You can start slowly and begin with light dumbbells. My advice at this point: Go ahead and try it out with a good trainer without any commitment! If you surprisingly enjoy it as much as I do, you'll stick with it. Otherwise, there are many opportunities to challenge your entire muscular system in between and use active muscle power instead of motors. Remember: The positive benefits are so overwhelming and important for your health and lifestyle.

The fitter your muscles are, the healthier you will age.