Strength Training is a great way to improve your mental health, increase metabolism, prevent injury, decrease chronic disease, build muscle, burn fat, improve sleep and improve functional health and fitness.
Improve Mental Health
Based on study published in the journal Frontiers in Psychology, strength training was shown to reduce symptoms of anxiety by an average of 20%! Increases in cognition and self-esteem and decreases in depression were noted across several randomized clinical trials.
Strength training also helps to build muscle mass, which is essential for maintaining a healthy metabolism and keeping your body strong and balanced. You can raise your metabolic rate up to 7% per pound of trained muscle. On average, 1lb of muscle will burn an extra 96 extra calories per day in comparison to fat tissue.
Strength training improves the strength of the muscles, tendons, ligaments, and even bones and improves range of motion. Stronger muscles and tendons help the body maintain proper alignment and protect the bones and joints when moving or under impact.
Reduce Risk of Chronic Diseases
It should come as no surprise that strength training can reduce the risk of chronic diseases such as heart disease and obesity. In a study published by the Journal of Internal Medicine, it was discovered that participants who engaged in strength training for a minimum of 150 minutes per week achieved a 34% lower risk of type 2 diabetes compared to those who did not.
Increase Muscle Mass
Did you know that performing strength-training exercises for all major muscle groups is recommended at least 2 days per week? According to the American College of Sports Medicine, strength training can increase muscle mass, power, strength and improve physical performance all while reducing risk of injury.
Improve Bone Health
Strength training can increase bone density and reduce the risk of fractures. In one study from the National Osteoporosis Foundation, postmenopausal women who engaged in a weight-bearing exercise program for 12 months saw up to 3% increase in bone density.
Suffering from poor sleep? Pumping iron has been shown to improve sleep quality. In a study published in the Journal of Sports Science and Medicine, strength training demonstrated a correlation with improved sleep quality and duration in older adults – by 20% and 27%, respectively.
Strength Training in Surge
In Surge we work every major muscle group, every single class!
We take the guess work out of deciding what exercises to do, which muscles to work, how many reps, and how much to lift. Our classes are programed to focus on one muscle group at a time, methodically working our way from the biggest muscle group to the smallest muscle group for a safe and effective class that is loads of fun. We use tempo training to build power and strength with more time under tension. Our progressive strength training approach allows participants to self-select their weights and gradually increase their weight selection as they get stronger.
If you haven’t been to a class yet, what are you waiting for?
Find an instructor near you with our Find a Class tab on our website or check out our virtual class platform Surge Scene with new classes posted daily.
Feel the Surge!