5 Benefits of Strength Training

Strength training, also known as weight or resistance training, isn’t just for body builders! In fact, everyone can benefit from strength training as it helps prevent the natural loss of lean muscle mass that comes with ageing, and it is suitable for all ages and fitness levels!

The Australian Physical Activity and Fitness Guidelines list strength training as an essential part of maintaining good physical & mental health and wellbeing, with a recommended 2 sessions per week. This doesn’t always need to involve lifting weights in the gym, although helpful, it can consist of bodyweight or resistance exercises that can just as easily be completed at home. 

​Strength training is based on functional movements — squatting, bending, pushing, pulling, and twisting — activities we need to do every day! Completing these movements in a controlled environment under supervision in the gym, will help strengthen and enhance your ability to do day-to-day activities.
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Whether it’s preparing to get stronger for sport, getting out of a chair, or needing to pick young kids up off the floor, strength training can prepare you for that movement in a safe and effective way. Preparation through exposure to movements and positions is what helps us succeed when we need to complete the task at hand.

​5 key benefits to strength training:

• Maintain muscle strength and tone: helps to protect your joints and decreases your risk of injury
• Stronger bones: increases bone density and reduces the risk of fractures
• Weight control: As you gain muscle, your body begins to burn calories more easily, making it easier to control your weight
• Improved balance and coordination: reducing falls and injuries
• Improve sporting performance

Some women worry that strength training will mean bulking up. However, women have far less testosterone compared to men and will therefore generally reap the benefits of increased relative strength, without a major increase in muscle tone. Think of a female gymnast, who’s strength training consists of many bodyweight exercises while still maintaining a slim physique. We also know that muscle helps to burn calories, therefore making it easier to control your weight. 

Even people that are experiencing pain can benefit from strength training. Research shows that even with persistent pain the brain can be retrained to perform strength activities and improve movements which make daily activities and the things you may be passionate about easier. Under the guidance of your physiotherapist, you start at a level that you can tolerate, whether that's within a small range of motion or using less weight, and then it's all about gradual increases that the body can adapt to. 
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If you’re worried about injury or just not sure how to start, book an appointment with one of our expert physiotherapists who can assess any injuries you may have and create a program specifically designed for your own needs and goals and help protect against injury or aggravation.

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Dylan Northcott - Physiotherapist

Physiotherapist Dylan Northcott has a passion for weight/resistance training, having trained himself and others to compete in powerlifting competitions, and understands what is needed to execute these movements safely and effectively.
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Dylan can create a program specific to your goals and help maximise what you get out of the gym (or home), while also considering any injuries you may have. He will teach you how to correctly perform each exercise and movement to prevent injury or aggravation, and he will monitor and adjust your program to help you progress and reach your goals.

Dylan also runs our small group strength classes Thursdays at 5:40pm. Click here for more info.