Month-long shift from cardio to strength training: Experiences and outcomes revealed
Strength Training Transforms Author's Fitness Journey
In the second week of embarking on a strength training routine, the author was able to perform one proper push-up for the first time. This was just the beginning of a transformative journey that would lead to significant improvements in muscle strength, joint protection, and overall well-being.
The author's progress accelerated as they moved through the weeks, eventually working with heavier weights and showcasing a marked improvement in form. By the final week, the author was reaping the long-term benefits that extend far beyond aesthetic gains and short-term health improvements.
Strength training, a fitness practice that involves lifting weights to improve muscle strength and bone density, offers substantial advantages for overall well-being, longevity, and functional capacity.
One of the key benefits is increased muscle strength and joint protection. Strength training improves the strength, range of motion, and mobility of muscles, ligaments, and tendons, reinforcing major joints such as knees, hips, and ankles. This helps reduce the risk of injury throughout life.
Another significant advantage is improved bone density. Weight-bearing and resistance exercises stimulate new bone tissue formation, slowing or reversing age-related bone loss. This decreases the risk of osteoporosis and fractures, supporting skeletal health into old age.
Strength training also offers cardiovascular health benefits. Resistance training helps lower blood pressure, improve blood lipid profiles, reduce LDL cholesterol, and strengthen the heart, decreasing the risk of heart attack and stroke.
In addition, consistent strength training contributes to better regulation of blood sugar, lowers type 2 diabetes risk, and supports fat burning and healthy weight management through increased muscle mass and metabolism.
Strength training enhances physical function and mobility as well. It improves power, balance, coordination, flexibility, and reaction time. This results in easier performance of daily activities, improved gait and movement speed, and reduced fall risk, particularly important with aging.
Resistance exercise has positive effects on mental well-being too, reducing anxiety and stimulating blood flow to the brain, which supports cognitive function and mental energy levels.
Research suggests that moderate muscle strength gained from strength training is linked to a significant reduction in mortality risk. Combining aerobic and strength training shows even stronger benefits.
In summary, strength training fosters durable improvements in musculoskeletal health, cardiovascular function, metabolic pathways, and mental resilience, supporting a healthier, more active, and longer life beyond immediate cosmetic or short-term gains.
The author decided to make strength training a permanent part of their weekly routine and purchased their own dumbbells. Consistency in a strength training routine ensures each muscle group is trained often enough to see results. The author suggests starting small with light dumbbells and following a beginner strength training plan.
Strength training can protect the body long-term by improving muscle tone and boosting bone density, reducing the risk of falls, fractures, and conditions like osteoporosis. Two to three strength training sessions per week are enough to start seeing changes. A full-body approach to strength training maximizes benefits and saves time.
The author gained visible changes to parts of their body and felt stronger in every sense during the strength training routine. By the second week, the author was able to push themselves to max out reps and improve their technique. The author noticed an increase in energy levels, mental clarity, and a tighter core during the third week of the strength training routine.
The author still enjoys cardio activities like long walks and swims, but considers strength training to be a valuable addition to their fitness routine. Beginners in strength training should start with bodyweight movements to master form before adding weights. The author started with bodyweight exercises and gradually added light weights to their strength training routine.
The author felt a mental shift and a sense of control over their body during the strength training routine. Emma Simarro, a fitness expert, provided a structured strength training plan for the author. Progress over time in strength training is essential, by gradually increasing weight, reps, or shortening rest periods.
- The author found significant improvements in muscle strength during their strength training journey, which led to better joint protection and overall well-being.
- Strength training not only improves muscle strength and joint protection but also offers cardiovascular health benefits, such as lowering blood pressure and decreasing the risk of heart attack and stroke.
- In addition to physical benefits, resistance exercise has positive effects on mental well-being, reducing anxiety and stimulating blood flow to the brain, supporting cognitive function.
- The author decided to incorporate yoga into their fitness regime to balance out the intensity of strength training with the flexibility and mindfulness it offers, promoting complete health-and-wellness and fitness-and-exercise.
