You may be wondering, “Is it bad to never strength train?”
We tapped experts and research for a definitive answer.
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You might not like it, but the answer is a resounding yes.
certified personal trainer and functional strength coach and owner ofSeattle Strength &
Heres whystrength trainingis, frankly, wortheveryonestime, and how to get it done.
First, what counts as strength training?
This is important to address before we dive in because the answer may surprise you.
That resistance can come from bodyweight, resistance bands, weights, or machines.
Bodyweight exercisescan have comparable benefits to gym-based exercises, he says.
However, theres a caveat.
With beginners, for example, activities like yoga and bodyweight calisthenics can build a lot of strength.
As you get stronger, those exercises will no longer challenge your body in the same way.
Chris Travis, CPT, CFSC
How important is strength training, really?
certified personal trainer and functional strength coach and owner ofSeattle Strength &
That alone deserves a round of applause.
That said, you really should have some strength training in your routine.
The longevity piece is big here.
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(FYI: you’re gonna wanna fuel your body sufficiently, too.
If youre strength training but noteating enough proteinand keep this up chronically, youll alsoexperience muscle atrophy4.)
Strength training and cardio arent an either/or situation; the truth is that they go hand-in-hand.
Building and maintaining muscular strength will help support your bones and joints through other activities, Travis explains.
Research5shows heavy resistance training boosts running and cycling performance, for example, andmay help6prevent injuries in runners.
And, honestly, this is just scratching the surface ofstrength trainings many benefits.
Chris Travis, CPT, CFSC
So, how much strength training do you need?
Good news: You dont need to ditch your cardio routine completely and become a bodybuilder.
There is no perfect answer to how much strength training do you need?
Dr. Rubin and the WHO agree.
The WHO recommends that adults participate in muscle-strengthening activity at least two days per week, Dr. Rubin says.
Those who followed these guidelines have seen a 20 percent reduction in all-cause mortality, Dr. Rubin says.
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