Strength training, also known as resistance training, uses external resistance to improve physical function, build strength, and increase lean muscle mass. While many people recognize its role in building muscle, strength training also provides two often-overlooked benefits: increasing energy levels and helping prevent injuries.
Improving Energy
To understand how strength training improves energy, it's important to look at the role lean muscle mass plays in the body. Beyond helping you move, muscle is metabolically active tissue that requires energy (calories) to maintain. Because of this, muscle directly influences both your resting metabolic rate (RMR) and basal metabolic rate (BMR).
- Resting Metabolic Rate (RMR): The minimum number of calories your body needs to perform daily functions, including low-effort activities. RMR accounts for up to 75% of the energy you burn throughout the day. The most accurate way to measure your RMR is through indirect calorimetry testing at a laboratory, although many fitness trackers can provide a general estimate.
- Basal Metabolic Rate (BMR): The minimum amount of energy your body requires to support essential bodily functions such as breathing, circulation, and organ function.
How does strength training affect your energy?
As you build lean muscle through strength training, both your BMR and RMR increase. This means your body burns more calories even while you're at rest.
Higher metabolic rates can:
- Make it easier to reduce body fat.
- Support healthy weight management.
- Help sustain energy levels throughout the day.
- Increase the total amount of energy your body can use each day, giving you a greater capacity for daily activities.
Injury Prevention
In addition to improving energy, strength training plays a vital role in reducing the risk of injury. Building lean muscle and consistently performing resistance exercises helps your body become stronger, more stable, and better prepared for everyday movement.
Why is strength training important for injury prevention?
- Improved coordination: Strength training enhances the mind-body connection, allowing for smoother, more controlled movement during everyday activities.
- Increased bone density: Stronger bones can help reduce the risk of fractures and breaks.
- Natural body armor: Muscle acts as a form of shock absorption, helping protect your body from bumps, slips, and falls.
- Healthier joints, ligaments, and tendons: Building muscle around your joints reduces stress placed on them while strengthening the surrounding ligaments and tendons as they adapt to increased resistance.
Where to Start
If you are overweight, have a medical condition, or haven't exercised in a long time, talk with your primary care physician before beginning a strength training program.
If you're looking for guidance, speak with our staff about working with a personal trainer or joining one of our strength training classes.
If you'd rather start on your own, begin with simple bodyweight exercises such as:
- Squats
- Lunges
- Push-ups
- Crunches
Starting with these foundational movements can help you build strength, improve confidence, and establish a routine that supports both your energy levels and long-term health.