Going Strong: The Whole-Body Benefits of Strength Training
Welcome to the first edition of the KuschFit blog! I’m excited to have this new way to share information, answer your questions, and connect with all of you. In this first post, I’d like to address a frequent request from our community: I’m often asked to offer more heart-pumping cardio-based workouts. Don’t get me wrong, cardio is important. But for better health, your exercise routine should comprise both cardio and strength training exercises. A balanced mix of both can help improve your overall health. Because while getting our cardio sweat on can burn calories, increase endorphins, and just plain feel good, the science tells us that strength training is the superior option for full-body benefits and physique changes, especially once we’re past our 30s.
Quick HIITS
Strength training at home can include body weight exercises, resistance bands, and free weights like dumbbells and kettlebells
Building more muscle mass through strength training means you’ll burn more calories around the clock and have a leaner physique—regardless of the number on the scale
Muscle strength impacts your balance and range of motion, opening up your full movement potential in workouts and in daily life
Strength training has proven effects on bone density, mental health, mood, and sleep
Muscle Burns More Calories and Helps Maintain Physique
If you use a fitness tracker or smart watch during your workouts, you might notice that my Pure Strength classes and other resistance training options appear to burn less calories than a HIIT or cardio workout of the same length. Be careful, because those numbers don’t tell the whole story!
Strength training is a one-two punch. The burn is not just about the workout itself. Your body burns more calories as it recovers and rebuilds the muscle fibers that were stressed during the workout. Research has shown that this increase in metabolic rate can last up to two days for strength training compared to cardio alone. The muscle mass you build continues to burn calories even at rest.
As we age, we naturally lose lean muscle mass. This is one reason for body composition changes and weight gain after we get past our 30s, especially for women: we’re losing the muscle mass that kept our everyday calorie burn higher, regardless of our level of cardio-based fitness. If we’re not intentionally building muscle, we’re losing it. Building lean muscle mass through strength training is the most effective way to manage our weight as we age. In one study comparing dieters who didn’t exercise at all, dieters who did only cardio, and dieters who did strength training, the strength training group experienced the most weight loss.
Before we get too focused on the number on the scale, it’s important to remember that muscle weighs more than fat but takes up less space on your frame. When you’re building muscle with resistance training workouts, the scale might not truly reflect the changes happening in your body. You might look and feel leaner even though your weight is the same. Practice your mind/body connection and notice: Do I feel stronger in everyday life? Do some of my clothes fit differently? Am I able to use heavier weights or more resistance in my workouts? These are positive changes worthy of firing up your self-confidence.
Balance and Range of Motion are Rooted in Muscle Strength
Balance is affected by the strength of your muscles as they support your body in various positions. The Warrior III transitions, single-leg deadlifts, and barre-inspired movements you’ll find in my on-demand workouts require both balance and range of motion. Practicing these movements during the workouts will help you develop both. Stronger muscles are better able to support us through a larger range of motion, opening up our full movement potential so we can move better without compromising form. That leads to more effective workouts and protection against falls and injuries.
Resistance Training Strengthens More Than Just Muscles
Every system in our body is connected, so it’s no surprise that the benefits of strength training extend beyond muscle mass and athletic performance. Weight-bearing exercise increases bone density by putting temporary stress on the bones and sending messages to the body to rebuild bones stronger. This is especially important for preventing fractures as we age.
Much research has shown the positive effects of exercise on depression, anxiety, and sleep. While the endorphin rush from a workout can be a powerful mood booster, the long-term increases in self-esteem and energy will carry you through your day and keep you motivated to continue your workouts.
A strong, balanced body allows us to complete all the activities of daily life, including playing with children and pets, carrying groceries, lifting and reaching, moving from sitting to standing, and doing tasks like yard work and cleaning. Even though improved cleaning abilities might not be on anyone’s list of fitness goals, being able to complete these tasks with good body mechanics means we can fully participate in our lives without physical limitations.
Get Started
The Physical Activity Guidelines for Americans from the US Department of Health and Human Services recommend incorporating strength training into your daily activity three days per week. My monthly schedule provides a balanced way to include strength and resistance training while allowing time for recovery and rest. KuschFit community members can always find strength classes sorted by body area focus in the on-demand section of this site. As always, the best workout plan is one you enjoy and can commit to consistently. So start slow and release your concerns about the scale—it could only make you stronger!
Do you have a topic you’d like to see covered in a future blog post? Connect with me here.
