STRENGTH TRAINING: THE PROVEN PHYSICAL AND MENTAL BENEFITS AT A GLANCE

We all know that exercise is good for us, but did you know that strength training in particular has countless health benefits? Both physically and mentally, there is much to gain. In this blog, we explain what strength training is, what benefits it offers, and which supplements may provide support.

Disclaimer: This blog is intended as an information source and is not a substitute for medical advice. Always consult a doctor or physiotherapist if you have physical complaints.

What exactly is strength training?

Strength training is a form of exercise where you challenge your muscles to become stronger. This can be done with weights, resistance bands, or your own body weight. Unlike endurance training (such as running or cycling), strength training focuses on building muscle mass and strength.

By training in a varied way, you can strengthen different muscle groups and develop your body evenly. Strength training is suitable for everyone, regardless of age or gender, and has more to offer than just muscle growth.

Physical benefits of strength training

Why strength training is crucial after your 30s

From the age of thirty, muscle mass gradually declines. This process, called sarcopenia, can be slowed down by doing strength training regularly. This way you maintain strength, stability, and mobility well into old age.

Reduced risk of type 2 diabetes

Strength training improves insulin sensitivity and contributes to stable blood sugar levels. A systematic review in Diabetes Care (2011) concluded that strength training is effective in improving glycemic control in people with type 2 diabetes. Source

Better posture and fewer complaints

By training your core (abs, back, and shoulders), you develop stronger posture. This helps prevent back and neck problems. A publication in Sports Health (2017) emphasized that targeted strength training can reduce back problems. Source

Positive influence on life expectancy

Muscle strength and muscle mass are linked in research to a lower risk of premature death. This is partly due to the positive effect on metabolic health, weight, and blood pressure.

Higher energy expenditure at rest

Muscles use more energy than fat, even at rest. More muscle mass increases your resting metabolism, which supports weight management.

Mental benefits of strength training

Cognitive benefits with aging

Strength training protects the brain. In a study published in NeuroImage: Clinical (2020), older adults at increased risk of Alzheimer’s trained with weights for six months. A year later, cognitive benefits were still visible, partly thanks to structural changes in the hippocampus. Source

A natural mood booster

During strength training, your body produces endorphins: a neurotransmitter that improves mood. A meta-analysis in JAMA Psychiatry (2018) showed that resistance training can reduce depressive symptoms, even in people without a depression diagnosis. Source

Better sleep

A review in Sleep Medicine Reviews (2019) concluded that resistance training can contribute to better sleep quality and faster sleep onset.

Supplements that can support strength training

Supplements are not always necessary but can be useful during intensive training periods or if you have a deficiency. If in doubt, get tested by a doctor.

Magnesium

This mineral plays a role in both muscle contraction and relaxation. During physical exertion, your need for magnesium increases. It can be found in leafy greens, legumes, nuts, and dairy.

Proteins

Proteins are essential for muscle building and recovery. Make sure you get enough protein from food: think dairy, eggs, legumes, nuts, and meat. With high training intensity, a protein supplement can be helpful.

Chaga

This medicinal mushroom has traditionally been used to support physical resilience. A mouse study published in Phytotherapy Research (2010) suggests that Chaga extract may reduce fatigue symptoms by lowering lactate levels. Source

Want to start strength training?

Strength training can be a valuable investment in your health. Start slowly, train with variety, and consult a specialist if you have physical complaints.

Are you looking for supplements that can support you? Check out our range in the Energy or Supplements and Vitamins category.