What is strength training?
Strength training involves lifting weights, working with resistance bands and various other exercises. It’s not just about building muscle mass, it’s about improving your overall health.
Why do you recommend strength training at KBPT?
Our  KBPT  personal trainers use functional kit including dumbbells, kettlebells, medicine balls, ViPRs and TRX with our clients. We’re fans of strength training as part of your personal training programme because it:
- Increases lean muscle, which you lose with age
- Stresses your bones, increasing bone density and reducing the risk of osteoporosis
- Increases your metabolism to help you burn more calories
- Develops better body mechanics – improves your balance, coordination and posture
- Helps with weight loss
- Is useful for managing chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes
- Helps to increase tone – say goodbye to those bingo wings!
- Helps maintain independence by preserving muscle mass and joint function as you age.
- Regular resistance training has been shown to help people fall asleep faster and sleep more deeply.
- Lifting weights stimulates the release of BDNF (brain-derived neurotrophic factor), which supports cognitive performance and memory.
- Stronger muscles and connective tissues support joint health and stability, making you less prone to injury.
- improves insulin sensitivity, helping manage and prevent type 2 diabetes.
- The discipline of strength training builds resilience and a sense of achievement, improving mental wellbeing.
- Especially for women, strength training helps balance hormones and can ease symptoms of menopause and PMS.
- Enhances your quality of life by improving your ability to do day-to-day activities
- Boosts your energy levels and improves your mood
FACTS:
- Adults who do strength training at least twice a week can reduce their risk of osteoporosis and related fractures by up to 50%.
- A 2023 systematic review found that strength training reduced depression symptoms by 25–50%, regardless of age or baseline mood.
- People with higher muscle strength have a 20–40% lower risk of all-cause mortality.
- Strength training can increase resting metabolic rate by up to 7%, helping the body burn more calories throughout the day, even while resting.
- Muscle is metabolically active tissue – each pound of muscle burns 6–10 calories/day, compared to fat’s 2–3 calories/day.
- A University of Tufts study showed that strength training reduced arthritis pain by 43% and improved physical function by up to 30%.
- Regular resistance training can lower systolic blood pressure by 4–6 mm Hg, reduce LDL (bad) cholesterol, and improve overall cardiovascular fitness.
