It’s hard to believe that when I was younger I used to shy away from strength training, scared that the weights will make me look bulky. Now, I have a completely different mindset towards strength training. I love feeling strong and challenging myself. I can see the improvement in my form and feel the difference when I do a HIIT workout. The benefits of strength training go far beyond skin deep. From your brain to your bones, when you prioritise weight training, your entire body benefits.
To help you better understand whatâ€™s really going on BTS, we spoke to our experts from Upwell Health Collective to put the spotlight on five ways strength training can help you feel strongâ€¦
If the thought of burpees and box jumps gives you the ick, this will be music to your ears – strength training can help improve your cardiovascular fitness. When you complete a series of whole body movements like squats, deadlifts and tricep dips in a circuit with short breaks, you’ll increase your heart rate AKA increase your cardiovascular fitnss. . Increasing your heart rate this way also helps to increase the amount of red blood cells and therefore oxygen circulating your body – itâ€™s win – win!
Enhancing your physical and cardio fitness can help you power through everyday activities like lifting, pushing and carrying without feeling fatigued – Kic Mummas, take note!
Just like your biceps or quads, your heart is a muscle that needs regular exercise to stay healthy and strong. Resistance training can help to lower your resting heart rate, allowing your heart to work more efficiently, which is a healthy sign of cardiovascular fitness.
Itâ€™s also a powerful way to lower your blood pressure. When you lift weights, your blood vessels dilate, allowing more blood to flow through them. Maintaining a healthy blood pressure can help reduce your risk of cardiovascular diseases like heart attacks or strokes.
Resistance training works our bones, just like it works our muscles – it makes them stronger. You might be thinking, â€œbone health is something future-me can worry aboutâ€. We reach peak bone mass between 25 and 30 years of age, and by 40 we start to see a decline in peak bone mass so it’s important to build strong bones when weâ€™re younger, so we can then work to maintain our bone strength when weâ€™re older.
If youâ€™ve ever suffered from the slightest joint pain, youâ€™ll know that having healthy joints is essential for maintaining an active, and most importantly, happy lifestyle.
Knees, hips and shoulders are all vulnerable to injury and disease, such as osteoarthritisâ€”especially as we age. Strength training can help increase the stability and strength of the joints, which can prevent injuries and improve overall function.
Feeling stressed? We feel you! Strength training can help reduce the feelings of tension and anxiety by decreasing your cortisol levels – the hormone associated with stress. On the flip side, it can increase the production of your bodyâ€™s natural feel-good chemicals, endorphins, which can help improve your mood.
Research suggests that strength training can also help improve sleep quality, which is essential for physical and mental well-being and may help reduce fatigue and increase energy levels throughout the day.
Our brand new strength trainer and body confidence coach, Sami has your back. Her workouts are designed to strengthen your body and mind, to help you take on lifeâ€™s physical and mental challenges with confidence.
Body Weight Box Blaster
Time: 15 mins
Equipment: Box OR bench
Work your upper body and core with a series of 4 minute AMRAPs (as many rounds as possible). No equipment? No stress! You can even use your couch in this beginner strength sesh with Sami.
Spicy Hybrid Strength Supersets
Time: 10 mins
Short on time? This upper body workout packs a punch. 35 seconds on, 10 seconds rest, grab your dumbbells, letâ€™s go.
Level Up Your Lower Body
Time: 15 mins
Equipment: Kettlebell + dumbbells OR barbell
Looking to make the most of heavier weights at home or at the gym?
Join Steph and Sami for a range of deadlifts, hip thrusts, split squats and more, with our 7 day free trial!
HIIT and Strength workouts are two powerhouse workout styles that get us moving and help us release endorphins. It’s important to understand how these styles uniquely benefit our bodies, ready? Let’s find out!
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Our newest strength trainer, Sami, has shared with us her top tips when it comes to working out as an act of self-care, so that we’re moving our bodies for the way it makes us feel.