7 Surprising Benefits of Strength Training- Fit Gladiator (2023)

Nowadays, back problems, obesity and heart related issues have become common in the younger generation. This is mostly due to our sedentary lifestyles; we spend most of our time sitting in front of a TV, looking down at our cell phones, or working away at a computer.

Because of so much sitting and screen time, little room is left for any sort of physical activity in our daily routine. In order to live a long and healthy life, it is essential to incorporate some sort of workout routine into your lifestyle. Strength training is one such way.

What Is Strength Training?​

Strength training is also known as resistance training because it uses resistance to strengthen the muscles and train the body. Strength training focuses more towards a health-based perspective rather than the cosmetic side of working out.

The main purpose of strength training is to make you feel better and stronger, rather than looking better. The essence of the exercise is to subject your muscles to progressive overload and getting your muscles out of their comfort zone. This way, every time they recover, they will be stronger than before.

Strength training puts load or resistance on the muscles which can be achieved through a number of different ways. Dumbbells and elastic training bands are mostly used in resistance training, but you can also use the weight of your own body to overload the muscles.

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The Importance of Resistance Training

Strength training is also known as resistance training because it uses resistance to strengthen the muscles and train the body. Strength training focuses more towards a health-based perspective rather than the cosmetic side of working out.

The main purpose of strength training is to make you feel better and stronger, rather than looking better. The essence of the exercise is to subject your muscles to progressive overload and getting your muscles out of their comfort zone. This way, every time they recover, they will be stronger than before.

Strength training puts load or resistance on the muscles which can be achieved through a number of different ways. Dumbbells and elastic training bands are mostly used in resistance training, but you can also use the weight of your own body to overload the muscles.Resis

Why is Strength Training Good for You?

Strength training is highly beneficial no matter your age, gender or physical fitness level. It helps burn fat, builds muscle mass and improves fitness. It makes you stronger as you progress further and further.

As you get further into the rep zones and start lifting heavier weights, your body will automatically start to sharpen its mind-muscle coordination as well. This means that strength training also improves the nervous system of the entire body.

According to the study published in US National Library of Medicine National Institutes of Health, strength training also increases the metabolic rate by almost 10%. Since muscles are put under resistance, they experience micro tears, which the body needs in order to recover. The body expends a lot of energy to repair muscles; therefore, the metabolic rate is increased. The recovered muscles also happen to be bigger and stronger as a result.

Strength training also helps the cardiovascular systems of the body by fighting obesity, diabetes, blood pressure and other health related factors. An increase in bone density also means that the body becomes less prone to arthritis and osteoporosis.

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7 Surprising Benefits of Strength Training- Fit Gladiator (2)

Resistance Training Importance for Older Adults

As we get older, our bodies get more vulnerable and prone to various diseases and degenerative conditions. To prevent that from happening, it is important to stay healthy and strong as you get older. Strength training does just that.

That is why, resistance training is even more crucial and beneficial for older adults than younger ones. Since strength training strengthens the skeletal muscles, it reduces the chances of getting sarcopenia.

A recent studypublished in the Journal of Medicine and Science in Sports and Exercise, found that if you lift weights for less than an hour each week, you might reduce your risk for a heart or stroke by 40 to as high as 70 percent.

According to research, strength training also plays a role in reversing the cellular aging process, making people look younger even at an old age. At an older age, resistance training also helps combat a slower metabolism, decreased muscle mass and increased fat levels, lower bone density and cardiovascular problems.

Benefits of Strength Training

Strength training has countless benefits. From providing an increase in muscle mass, helping burn fat to simply reaching higher levels of fitness, it does it all. Here are some specific benefits in a little more detail:

Improved Bone Health

As people age, their bone density starts to lessen and constant deterioration can even lead to osteoporosis. It is better to keep a healthy diet and exercise regularly early on to prevent that from happening in old age. “Physical exercise is considered an effective means to stimulate bone osteogenesis in osteoporotic patients”.

Since strength training puts stress on the bones, it makes them denser and stronger, thus reducing chances of osteoporosis. According to research conducted by Harvard Medical School, “Strength training, in particular, has more benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine, and wrists, which are the sites most likely to fracture”.

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Decreased Risk of Injury

Strength training makes the skeletal muscles stronger and that takes away some of the load from the bones and the joints. This way, the risk of injury is reduced by resistance training, especially during sports.

“Resistance training provides dynamic loads on the joints, therefore creating physiological changes in the bone, muscle, and connective tissue”. These changes in the entire skeletal system make the body stronger and less prone to injuries. As mentioned above, resistance training strengthens the bones. This helps avoid fractures such as that of the hip joint which are common in old age.

As one gets in better shape due to regular strength training, they also develop more confidence. This confidence helps them workout harder without falling and experiencing injuries as well.

Keeps Diseases Off

Just like any other form of exercise, strength training improves the functioning of the immune system. This makes the body healthier and less susceptible to various diseases. On top of that, resistance training also keeps blood pressure and diabetes levels in control, helping those with chronic diseases to manage them properly.

Strength training builds muscle that increases general fitness and provides additional storage for glucose that helps people suffering from type 2 diabetes. If somebody has experienced a stroke, gradually increasing resistance training can help strengthen the muscles and reduce future risk.

Regular resistance training also improves posture and alleviates back pain by improving muscle function. Exercises that strengthen the core can also reduce back pain by strengthening the muscles around the spine.

It Improves Posture, Sleep, Mood and Energy Levels

Strength training raises your circulating levels of endorphins, which serve to improve not only your mood, but also give you an increase in energy levels. As a result of resistance training, endorphins are released in the body. Endorphins are hormones that elevate the mood and make a person feel happy.

Strength training also improves quality of sleep. “When a person exercises, the body positively responds to it by reducing the stressors that contribute to insomnia like anxiety and depression”. On top of that, since workouts allow you to rest well at night, high-quality sleep enables your muscles to recover from the day’s strenuous tasks.

Another benefit of resistance training is that it gets blood flowing and gets you breathing and delivering oxygenated blood throughout the body. This naturally increases the energy levels of the body.

It Boosts Metabolism & Fat Loss

Whatever goals you may have when it comes to fitness, having a fast metabolism is a benefit to achieving your dream body or fitness level. Every form of exercise promotes fat loss and an increase in metabolism, and resistance training is no different.

Strength training boosts metabolism for as long as two days and it builds strong muscles. Muscles at rest burn around 50 calories/day per pound of muscle, while fat cells only require about 3 calories per day per pound of fat.

When you develop muscle that is more active metabolically on a regular basis, you will increase your metabolism, enhance the way your body utilizes calories and lose more fat.

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7 Surprising Benefits of Strength Training- Fit Gladiator (3)

It Enhances Mental Health

Mental health is an integral part of our being and affects how we think, act, feel and make decisions. Therefore, it is vital to maintain perfect vital health at every stage of life. Strength training improves mental health in the following dimensions.

  • Cognitive Abilities
    “Studies suggest that, in older adults, resistance training can improve and delay the decline in memory, attention and decision making.” A study on mental illness reported that compared to brain training alone, resistance training combined with brain training led to improved cognitive function, with benefits maintained for 18 months afterward.
  • Self Esteem

    Self-esteem is a measure of how you see yourself and it is often linked to physical appearance as well as mental health. Research published in New Mexico’s Flagship University states, “Resistance training has been shown to improve self-esteem in healthy, younger and older adults as well in cancer, cardiac rehabilitation and depression patient populations”.

  • Depression
    Resistance training can reduce the symptoms of depression without causing any of the side-effects that come with medication. “Exactly how this works is still a little fuzzy but there are potential social, cognitive, and neurobiological factors that could help explain how and why resistance training may reduce depressive symptoms.”
  • Anxiety
    Anxiety is generally manifested with feelings of nervousness, fear, apprehension and worry and it can cause severe disorders if not dealt with on time. Various researches conducted demonstrated that resistance training is a meaningful intervention for people suffering from anxiety.

Strength training or resistance training has countless physical, mental and cosmetic benefits. No matter what age, gender or lifestyle you belong to, it is never too late to make strength training a part of your life.

It can help you get stronger, look better or simply feel better about yourself. Make sure to warm up well every time you work out, and do not over burden your muscles. If you are looking to start with the resistance training, read our article on beginner’s guide to battle ropes.


What are 7 benefits of strength training? ›

7 Benefits of Strength Training That Go Beyond the #Gains
  • Increase resting metabolism to promote weight loss. ...
  • Improve cardiovascular health and chronic disease management. ...
  • Lower risk of injury. ...
  • Increase mobility and flexibility. ...
  • Boost energy levels. ...
  • Enhance brain and mental health. ...
  • Protect bone health and muscle mass.
Jan 14, 2019

What are the benefits of Camp Gladiator? ›

From a medical health standpoint, strength training helps to decrease mortality rate, reduces the risk of injuries, and reduces the risk of developing osteoporosis (condition where bones become fragile and brittle) and sarcopenia (the degenerative loss of skeletal muscle mass).

What are 5 benefits of strength training? ›

There are many benefits to strength training that can improve your health.
  • Makes you stronger. ...
  • Burns calories efficiently. ...
  • Decreases abdominal fat. ...
  • Can help you appear leaner. ...
  • Decreases your risk of falls. ...
  • Lowers your risk of injury. ...
  • Improves heart health. ...
  • Helps manage your blood sugar levels.
Aug 16, 2021

What are 10 benefits of strength training? ›

10 Benefits To Strength Training And How It Can Boost Your Health
  • Improved Bone Health. ...
  • Better Cardiovascular Health. ...
  • Increased Energy Levels. ...
  • Lower Abdominal Fat. ...
  • Improved Mood. ...
  • Better Flexibility and Mobility. ...
  • Elevated Body Image. ...
  • Enhanced Brain Health.
Jul 20, 2021

What happens to your body when you start strength training? ›

Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury.

How much strength training should you get in a week? ›

Aim for two to three days per week of strength training. Include full-body workouts that focus on compound exercises. These are moves that work multiple muscles at a time.

Does strength training build muscles? ›

With strength training, you're making your body stronger. The goal isn't to lose weight, but it will happen with regular workouts. You'll also improve your physical fitness and build muscle mass. Resistance training is also strength training, using more bodyweight exercises and resistance bands.

How much money do Camp Gladiator trainers make? ›

Average Camp Gladiator Personal Trainer yearly pay in the United States is approximately $54,287, which is 9% above the national average.

What type of workout is Camp Gladiator? ›

Camp Gladiator is an outdoor and online group fitness program. Each workout or "Camp" is a unique full-body workout incorporating both cardio and strength.

What kind of exercise is Camp Gladiator? ›

Each Outdoor "Camp" is a 60-minute, full body, cardio and strength workout.

Can you build muscle after 60? ›

Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.

Should you strength train every day? ›

You might find it hard to recover from workouts if you lift every day. Inhibited recovery: Perhaps the biggest downfall to daily strength training is that your body doesn't get a real chance to recover. This can lead to muscle overuse injuries or issues with muscle imbalances if you don't carefully plan your workouts.

Can I just do strength training without cardio? ›

You can lift weights all day long, but, if you are not doing any cardio, you will not burn that pesky layer of fat that is covering all the muscle definition you are working so hard to achieve.

What are the hidden health benefits of strength training? ›

What are the hidden health benefits of strength training?
  • Burns more calories. Because it boosts your metabolism, strength training burns calories. ...
  • Boosts energy and mood. ...
  • Reduces anxiety. ...
  • Improves sleep. ...
  • Improves diabetes. ...
  • Protects bone health. ...
  • Lowers colon cancer risk. ...
  • How to start.
Mar 25, 2020

Is 15 minutes of strength training enough? ›

In fact, if you're looking to build and improve muscle definition, sticking to just a 15-minute routine can help get you the results you're looking for. "When it comes to fitness, consistency and intention are everything," Melissa Boyd, a NASM-certified personal trainer and head trainer at Tempo, told POPSUGAR.

Why strength training is good for weight loss? ›

Strength training helps you lose weight and keep it off by building muscle tissue. The more muscle mass you have, the higher your metabolic rate tends to be. More muscle also helps your body burn more fat than muscle, which is important if you want to lose weight and keep your strength.

Which of the following is a benefit of strength training? ›

Increased muscle mass: Muscle mass naturally decreases with age, but strength training can help reverse the trend. Stronger bones: Strength training increases bone density and reduces the risk of fractures. Joint flexibility: Strength training helps joints stay flexible and can reduce the symptoms of arthritis.

What are the health benefits of muscular strength? ›

Developing muscular strengths helps to build strong, healthier muscles and bones. This helps to develop good posture and relieve back pain. You'll have more stability, balance, and flexibility, making injuries and falls less likely.

What counts as strength training? ›

Strength training is exercise that uses resistance to contract muscles in order to increase strength, boost anaerobic endurance, and build skeletal muscles. Examples include weight training, pilates, yoga, and bodyweight exercises like push-ups, pull-ups, and sit-ups.


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