As a personal trainer, it is part of my daily job to carry out strength training with my clients. I can therefore say from years of experience that strength training paired with a “healthy” diet, sufficient sleep and possibly other individual factors are crucial to whether you achieve progress.
There are plenty of advantages to targeted and individualized strength training. And of course there is also scientific evidence for these benefits, as you will see below.
Why should you do strength training?
Strength training is one of the most effective methods for improving health and fitness. Numerous studies confirm that it not only builds up muscles, but also promotes general health and has a preventative effect against various diseases. Whether young or old, beginner or advanced – strength training offers numerous benefits for everyone.
What is strength training?
Strength training basically refers to training with or against resistance, whether in the form of weights (which is the more effective option) or your own body weight, in order to increase muscle strength and lean mass.
Your advantages from strength training
- Strength training and muscle building
A meta-analysis by Schoenfeld et al. (2017) shows that strength training effectively increases muscle mass. Especially when combined with high volume and intensive loads. The study emphasizes that regular training causes a significant increase in muscle hypertrophy, which is also important for older people to prevent muscle loss and associated mobility problems. - Improvement in cardiovascular health
Stamatakis et al (2018) found that strength training reduces the risk of cardiovascular disease. People who do 45-60 minutes of strength training at least twice a week have a lower risk of high blood pressure and other cardiovascular problems, which improves their quality of life and life expectancy. - Strength training and weight management
Strasser and Pesta (2013) confirm in their meta-analysis that strength training can reduce body fat. Particularly in combination with a calorie-reduced diet, strength training helps to reduce body fat and maintain or build muscle mass. The increased muscle percentage also increases the basal metabolic rate, which promotes calorie burning even at rest. - Mental health and well-being
Gordon et al. (2017) were able to show that strength training can significantly reduce depressive symptoms and anxiety. Regular training has a positive effect on general well-being and self-esteem and helps to manage stress. The results suggest that strength training can be effective as a complementary therapy for mental illness. - Increasing bone density and preventing osteoporosis
Guadalupe-Grau et al (2009) investigated the effect of strength training on bone density and showed that it prevents bone loss and prevents osteoporosis. Post-menopausal women in particular benefit from this, as bone density can be maintained and even increased through training. - Improved insulin sensitivity and diabetes prevention
Strasser and Schobersberger (2011): This review shows that strength training improves insulin sensitivity and can therefore have a preventive effect against type 2 diabetes. The results suggest that regular strength training reduces the risk of diabetes as it improves blood glucose control and reduces the risk of insulin resistance. - Pain reduction for chronic diseases
Larsson et al. (2014): This meta-analysis shows that strength training can contribute to pain relief in people with chronic diseases such as osteoarthritis. Exercise strengthens the muscles and relieves pressure on the joints, which reduces pain and improves mobility in the long term. - Strength training and brain health
Liu-Ambrose et al (2010) found in their meta-analysis that strength training also has positive effects on cognitive performance. “Older” adults who regularly engage in strength training showed an improvement in memory performance, which can support the prevention of dementia and other age-related cognitive impairments.
Strength training for beginners: The first steps
If you want to start strength training, it is important to start with a structured plan and a method that really works. Studies show that beginners can benefit most from simple training programs that target all major muscle groups.
- Set yourself realistic goals
Clear and achievable goals are important, as this is the only way to make progress. It is helpful to get help from an expert who can assess where you currently stand in order to plan the next steps in a structured way. A study by Weinberg and Gould (2014) emphasizes that realistic goals improve motivation and stamina. - Start with “light” weights and learn the technique
Many studies, including one by Carpinelli (2012), emphasize the importance of correct technique. Proper execution is crucial to avoid injury and achieve optimal results. So before you lift “too” heavy weights, you should first know and be able to perform the technique. - Have an individual training plan drawn up for you
A structured training program that builds on the progress of previous training phases will help you to stay motivated and achieve an optimal balance between exertion and recovery.
Regeneration and recovery in strength training
The importance of regeneration is often underestimated. Scientific studies, such as those by Schoenfeld (2010), show that muscle regeneration is crucial for muscle growth. Without sufficient recovery, overtraining and loss of performance can occur.
- Sleep as a regeneration factor
A study by Dattilo et al. (2011) shows that a lack of sleep negatively affects muscle growth and performance. 7-9 hours of sleep per night is considered optimal. - Active recovery
Light activities such as stretching and/or walking promote blood circulation and speed up recovery, which is confirmed by studies such as that by Cheatham et al. (2015). - An appropriate diet
Protein is essential for muscle building. A meta-analysis by Morton et al. (2018) shows that an increased protein intake significantly improves muscle building and therefore regeneration during strength training.
Strength training and nutrition: the ideal combination
The right diet is a key factor in strength training. Studies show that a protein-rich diet in combination with strength training leads to a significant improvement in muscle building.
- Protein for muscle building
According to Phillips (2014) and other studies, 1.6-2.2 grams of protein per kilogram of body weight is ideal for building muscle, depending on the context.
- Carbohydrates for energy
A sufficient intake of carbohydrates is crucial to provide energy for training and to replenish glycogen stores. Ivy et al. (1988) prove that carbohydrates improve recovery, especially after intensive sessions.
It is important to consider the context and the person’s goals. Depending on this, it makes sense to eat more or less carbohydrates (high carb vs low carb).
- Your liquid balance
Fluid intake plays an important role in strength training. Studies show that even moderate dehydration (approx. 2% of body weight) can impair muscle endurance, strength and anaerobic performance. Some aspects, such as jumping power, may be less affected, but in general the muscles are impaired by a lack of fluids. Adequate hydration is therefore important to maintain muscle strength and prevent fatigue, especially during intense strength training.
All this scientific evidence shows that strength training is one of the best investments you can make in your own health and body. Whether at home or in the gym, with the right technique, structure and nutritional strategy, you can safely and effectively improve your fitness and stay healthy in the long term.
Sources:
- Schoenfeld, B. J. et al. (2017). *Effects of Resistance Training Frequency on Muscle Hypertrophy: A Meta-Analysis and Meta-Regression*. Journal of Sports Sciences.
- Stamatakis, E. et al. (2018). *Associations between muscle-strengthening activity and cause-specific mortality in older adults*. American Journal of Preventive Medicine.
- Strasser, B., & Pesta, D. (2013). *Resistance training for diabetes prevention and therapy: Experimental findings and molecular mechanisms*. BioMed Research International.
- Gordon, B. R. et al. (2017). *The effects of resistance exercise training on anxiety: A meta-analysis and systematic review*. Sports Medicine.
- Guadalupe-Grau, A. et al. (2009). *Resistance exercise training and bone health in postmenopausal women: A review*. Osteoporosis International.
- Strasser, B., & Schobersberger, W. (2011). *Evidence for resistance training as a treatment therapy in chronic disease*. Journal of the American College of Sports Medicine.
- Larsson, L. et al. (2014). *Resistance training effects on pain and physical function in osteoarthritis: A systematic review and meta-analysis*. Arthritis Care & Research.
- Liu-Ambrose, T. et al. (2010). *Resistance training and executive functions: A 12-month randomized controlled trial*. Archives of Internal Medicine.
- Weinberg, R., & Gould, D. (2014). *Foundations of Sport and Exercise Psychology*. Human Kinetics.
- Carpinelli, R. N. (2012). *Critical Analysis of the ACSM Position Stand on Resistance Training: Insufficient Evidence to Support Recommended Training Protocols*. Journal of Exercise Physiology.
- Schoenfeld, B. J. (2010). *The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training*. Journal of Strength and Conditioning Research.
- Dattilo, M. et al. (2011). *Sleep and muscle recovery: Endocrinological and molecular effects of sleep on muscle recovery*. Sleep Science.
- Cheatham, S. W. et al. (2015). *The Effects of Self-Myofascial Release Using a Foam Roll or Roller Massager on Joint Range of Motion, Muscle Recovery, and Performance: A Systematic Review*. International Journal of Sports Physical Therapy.
- Morton, R. W. et al. (2018). *Protein intake to maximize whole-body anabolism during postexercise recovery*. Medicine & Science in Sports & Exercise.
- Phillips, S. M. (2014). *A Brief Review of Higher Dietary Protein Doses for Healthy Aging*. Exercise and Sport Sciences Reviews.
- Ivy, J. L. et al. (1988). *Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion*. Journal of Applied Physiology.