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From the view of a Personal Trainer, strength training is the fastest and most efficient way to build muscle and burn fat!

Here are just some of the benefits of Strength Training:

It can prevent and reduce sarcopenia

Sarcopenia is age-related loss of skeletal muscle. It is commonly developed by people who live a sedentary lifestyle. It has been proven that consistent resistance training builds muscle and can significantly decrease the likelihood that someone will develop sarcopenia. Not only that, but studies have even shown that elderly people who participated in strength training reversed their sarcopenia!

Relief of depression and anxiety

Studies have found exercise to have both physiological and psychological benefits. A Harvard study once found that ten weeks of strength training reduced clinical depression symptoms more successfully than counseling. 60-70% of those participants were no longer classified as having “major depression” and after this study was conducted, they suggest that people who classify themselves as “depressed” can replace their depression medication with consistent exercise!

HUGE confidence booster

Strength training gives you the instant release of endorphins, the “feel good” hormones. No matter your age, strength training almost always improves your physical self-concept. “You can see your body start to firm up and the muscle definition start to show fairly rapidly, which makes you feel more confident about your body.” says Wayne Westcott, PhD, director of exercise science at Quincy College. When you notice progress and increase the amount weights that you’re lifting, your confidence level naturally increases! Not only that, but your endurance and energy levels increase from weight lifting.

Increased cognitive function

According to a study done in the American Journal of Lifestyle Medicine, one of the most profound effects of strength training is the marked improvement in memory and memory-related tasks. It has also been proven to improve such tasks as writing, researching and organizing. Consistent exercise can decrease your chances of getting dementia and can enlarge your brain’s memory center! Why is this? It improves and increases the blood flow to your brain. It also can alter the way damaging proteins gather inside your brain, which slows the development of Alzheimer’s disease.

When people hear “strength training” or “weight lifting”, they sometimes think of big & bulky men and women. The truth is, there are many benefits to strength training and you WON’T get bulky!!

Here are some common exercise mistakes:

“I’m going to get bulky”

No you won’t- we PROMISE!

“Cardio is the only exercise I need to do”

“I need to lose weight before I start lifting”

“I’m too old to lift”

This WILL NOT HAPPEN to you:

buff lady


Less effective forms of exercise:

  • Step aerobics (does anyone still do that?!)
  • Zumba/dance and party fads
  • Treadmill/elliptical/recumbent bike
  • Weight machine circuit
  • Lifting done improperly or with bad form
  • Lifting weights lighter than your purse
  • All of the crazy products seen on TV

SO what should you do?!

  • Lift 2-3 times per week
  • Train with higher intensity 2 times per week
  • Come to KW Fitness, Vestal’s Premier Personal Training Studio, and we’ll take care of the rest 🙂