Strength training exercise has long been employed to improve the performance of athletes and sports enthusiast's. However, this special type of exercise can be of tremendous benefit to all individuals, regardless of age or fitness level in helping to improve their health and strength and helping ward off nasty diseases.



From the high school athlete to the senior citizen, virtually everyone will benefit from strength training but the fastest growing groups of strength trainers are women and adults over 40 years old. Fitness clubs and gyms across the world are experiencing an influx of people keen to reap the benefits that strength training can give them.

We all now recognize the importance of regular proper exercise for good health. We know how exercise burns calories and can help us reduce or maintain our weight. What you may not know, however, is how important it is to add strength training into your exercise regime to maintain muscle tone to keep the human body strong, healthy and increase longevity.

Stronger muscles (not necessarily bigger muscles) can make every day tasks and activities easier, reduce risk of injury and improve posture. A stronger muscle also provides endurance and stamina regardless of what hobby, sports or day-to-day activities that you do. This allows you to get through your day easier and to have some extra energy left over to enjoy leisure activities.

As we get older weakened muscles can contribute to chronic back and joint pain and increased risk of falls. Quality of life is then affected by decreased ability to carry objects, perform household tasks and everyday activities such as climbing stairs, lifting the groceries, pushing the lawn mower, playing with children etc. Our muscles serve as supporting structure for our skeleton and are the shock absorbers that allow us to balance ourselves so that we do not fall. They also act as cushions when we do fall so strong muscles translate into fewer accidents as we are better balanced.

We are aware that our muscles are responsible for all body movement and maintaining joint stability. The body's total muscle mass peaks in the late 20's and begins to decline steadily afterwards and we lose 300 -500 grams every year after that. This reduces our metabolic rate (the rate our body burns fuel) which means your body is less able to convert the food you eat into energy. As a result, more of the calories that you consume are turned into body fat and you may notice that you are getting more body fat and less firm muscle tissue. This will happen if you don't do anything to stop this loss.

Like many of the physical aspects of aging, the decline in muscle mass can be slowed down or reversed with regular strength training exercise. If your goal is to lose weight (body fat), it is very difficult to do this by modifying your diet alone. A strength training program will greatly increase the speed of your weight loss and can virtually double the effectiveness of any weight loss program you are on.

If the idea of strength training is new to you, make sure you seek the help of a fitness professional at your local gym or fitness center to help set up your program and teach you correct exercise technique. This is important so you are assured of getting maximum results in the shortest possible time.

If gaining strength like a 21 year old isn't enough motivation to get started right away, here is a short list of just some of the additional benefits. It will boost your energy; reduce the risk of diabetes, osteoporosis, arthritis and other serious diseases. It has been proven to help young adults keep looking great and help older adults remain independent and self- sufficient. And it boosts self esteem, self worth, and confidence and makes us feel really good.

No matter what your age or current shape, you have a lot to gain from regular strength training exercise. It is one of the most important things you can do to ensure your strength and health for many years to come.