7 Reduces the likelihood of injury
Improving muscle strength decreases the risk of falling and other related injuries. Developing strong bones and muscles can help to reduce the severity of falls. Increased strength will also allow your body to be more resistant to injuries, and general aches and pains.
“Having a good muscle base is important for all movement, balance, coordination and injury prevention,” explains Dr. Adam Rivadeneyra, a sports medicine physician with Hoag Orthopedic Institute in Irvine, California. “If a muscle is too weak, it puts more stress on its connecting tendon and can result in tendonitis.”
Plus, strength training also increases the number and diameter of collagen fibrils in tendons to increase their strength and help prevent injury, according to a 2015 review published in the International Journal of Sports Physical Therapy, a publication of the International Federation of Sports Physical Therapy.
8 Improves posture, mobility and flexibility
It’s time to rethink your stretching routine. Results from a 2017 study in the journal Isokinetics and Exercise Science show that strength training improves flexibility in both men and women. A previous 2006 North American Journal of Sports Physical Therapy study suggests that eccentric strength exercises may provide the biggest benefit, improving hamstring flexibility twice as well as static stretching. Eccentric exercises are any that emphasize muscle lengthening, rather than shortening. Example exercises might include the lowering phase of a squat or raising the bar during a lat pull-down, Rivadeneyra says.
However, even more important to overall function, fitness and quality of life is mobility, he says. By taking your joints through their full range of motion during strength exercises, you can increase that range of motion over time, he explains.