9 Elevated body image
Sure, exercise impacts body composition and physique, but research, including a 2015 Journal of Extension study of middle-aged and older women, shows that consistent strength training improves body image and perceived physical appearance – no matter the actual aesthetic results.
Improvements in mental health and energy levels, as well as feelings of accomplishment, are the likely catalysts for improved overall body image, according to researchers.
10 Improves emotional resilience, makes you more able to cope with everyday problems
Runner’s high gets a lot of hype, but strength training also improves symptoms of clinical depression and anxiety. Exercise-triggered endorphins play a role, but strength training also provides an opportunity to overcome obstacles in a controlled, predictable environment, increasing mental resiliency, according to findings from Harvard Medical School.
For the greatest anti-anxiety effects, a 2014 review published in the journal Frontiers in Psychology shows that using low to moderate weights that are lighter than 70 percent of what you can lift for one rep has the greatest effects on anxiety.
11 Makes you look younger and live longer
The aging process causes cells to deteriorate and consequently, they need more time to repair themselves. Building muscle has the useful effect of slowing this process, allowing you to feel and look younger for as long as you keep lifting!
One of strength training’s many benefits include a longer life. The 2015 study in The Lancet found that grip strength accurately predicts death from any cause and, according to a 2017 Current Opinion in Clinical Nutrition & Metabolic Care study, compared to body mass index or BMI, lean muscle mass better measures a person’s overall health.
On the next page learn how to put this into practice…