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Speaker 1: you may accuse me of being biassed when I say
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Speaker 1: everybody must adopt strength training, you may say, just because
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Speaker 1: I'm a gym owner and as a fitness coach, strength
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Speaker 1: training is my preferred method of training. I am saying that, uh,
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Speaker 1: everybody should adopt strength training, but I'll still maintain, even
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Speaker 1: if you accuse me of that. And even if you
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Speaker 1: don't like strength training, you should at least do two
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Speaker 1: days of strength training per week. And in this episode,
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Speaker 1: I'll tell you why.
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Speaker 1: And once you listen till the end of this episode,
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Speaker 1: once you know what are all the benefits of strength training,
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Speaker 1: you can decide if it is for you or no
00:00:39
Speaker 1: makara and welcome to the Stronger Men project. If you
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Speaker 1: want to be a better man, become a stronger fitter
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Speaker 1: and a better looking version of yourself and fulfil your
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Speaker 1: fullest potential in all areas of your life. You have
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Speaker 1: come to the right place. I'm also on the same journey.
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Speaker 1: I'm your host, a Desai, a mechanical engineer turned fitness
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Speaker 1: coach and a gym owner, And here I'm going to
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Speaker 1: share my knowledge, experience and lessons and also bring on
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Speaker 1: experts and achievers who can help us all win together,
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Speaker 1: get ready and let's dive into today's topic
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Speaker 1: before I go about listing all the benefits of strength
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Speaker 1: training and why you must adopt strength training, especially if
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Speaker 1: you're 30 plus. Let me explain you how actually exercise works.
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Speaker 1: Exercise works on your body on a principal called training effect.
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Speaker 1: Whenever you exercise, you're subjecting your body through stress. After
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Speaker 1: your body has been through the stress of your workout,
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Speaker 1: your body goes into recovery mode. In the recovery mode,
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Speaker 1: your body tries to recover from the workout. You're just done,
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Speaker 1: and for recovery you need to give enough time to
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Speaker 1: your body. You need to fuel your body through right
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Speaker 1: nutrients and right amount of energy, and when you go
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Speaker 1: back and do the same workout again the next time.
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Speaker 1: If your recovery is good,
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Speaker 1: you will see that you have improved. In that particular exercise,
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Speaker 1: the same exercise becomes easy or you are able to
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Speaker 1: perform more in that particular exercise that is called adaptation.
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Speaker 1: This is because, as a response to the stress exercise
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Speaker 1: is placed on your body, your body responds by becoming
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Speaker 1: better at handling that kind of stress. Your body becomes
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Speaker 1: slightly better in handling that kind of exercise. And every
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Speaker 1: time you repeat this cycle of stress recovery adaptation, your
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Speaker 1: body is becoming slightly better, and over time you can
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Speaker 1: see your body transforming and able to do more and
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Speaker 1: more physically, perform better and also look different.
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Speaker 1: And depending on what kind of exercise you choose, there
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Speaker 1: is a different kind of adaptation that is happening. And
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Speaker 1: when it comes to strength training, what adaptation is happening
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Speaker 1: in your body is that every time you do strength training,
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Speaker 1: you're putting your muscles through stress.
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Speaker 1: You're subjecting your muscles through tension by the way of
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Speaker 1: lifting weights or your body weight. Or you're using resistance
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Speaker 1: bands every single time. You're putting your muscles through stress,
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Speaker 1: which you normally don't encounter in day to day life.
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Speaker 1: And if you go back home, eat well. Eat high
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Speaker 1: protein diet, give enough energy,
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Speaker 1: take rest. Your body will build a stronger and bigger muscles,
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Speaker 1: which are not visible in one cycle. But if you
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Speaker 1: keep on repeating this cycle again and again, your muscles
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Speaker 1: will become bigger and stronger, and also as a side effects,
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Speaker 1: your bones are stronger. Your connective tissues are stronger, your
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Speaker 1: joints are stronger, and that is how you become stronger
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Speaker 1: and also appear different as a result of bigger muscles.
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Speaker 1: And if you combine it with calorie deficit, that is
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Speaker 1: when you are eating fewer calories than you're spending. Your
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Speaker 1: body will also lose fat and
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Speaker 1: your muscles will pop and you look more muscular and toned.
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Speaker 1: So now that we have understood how exercise works and
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Speaker 1: specifically how strength training works and what kind of adaptation
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Speaker 1: your body goes through when you do strength training, let's
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Speaker 1: understand all the benefits of strengthening the number. One benefit
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Speaker 1: is very obvious. You have increased muscle mass in your body,
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Speaker 1: and having more muscle is always better than having less muscle.
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Speaker 1: That way you are physically stronger, more capable, and you
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Speaker 1: are more functional
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Speaker 1: in every aspect. Second improvement is improved. Bone density resistance
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Speaker 1: training involves putting your muscles through stress and your bones
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Speaker 1: through loading. When you lift weights or when you're pushing
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Speaker 1: your own body, or when you're using resistance bands, your
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Speaker 1: body is subjected to more forces,
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Speaker 1: and since bones are the main load bearing elements of
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Speaker 1: your body, your body also senses, there is stress on
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Speaker 1: your bones. There is more load on your bones, and
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Speaker 1: as a result, your bone density will gradually keep on
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Speaker 1: increasing over time. This will reduce the risk of osteoporosis
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Speaker 1: and fractures, and overall reduces risk of injuries over time.
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Speaker 1: The third benefit of strength training is boosted metabolism, meaning
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Speaker 1: when you have more muscle mass, your body actually spends
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Speaker 1: more energy when you're at rest, because muscle is a
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Speaker 1: metabolically active tissue, and it requires more energy for your
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Speaker 1: body to maintain that muscle mass. And as a result
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Speaker 1: of long term strengthening your muscle mass will keep on
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Speaker 1: growing and your metabolism will keep on increasing.
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Speaker 1: And because of that, your body keeps on burning more
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Speaker 1: and more energy. And that also means that you can
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Speaker 1: eat a little more food without gaining more body fat.
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Speaker 1: And the fourth benefit of strength training is enhanced. Fat
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Speaker 1: loss strength training, combined with calorie deficit, will result in
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Speaker 1: effectively more fat loss. This is because whenever you are
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Speaker 1: in a calorie deficit, your body will lose body fat,
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Speaker 1: and if you do it without strength training, you might
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Speaker 1: lose muscle mass and strength. If you continue to do
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Speaker 1: it for a long period of time. But when you
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Speaker 1: are doing strength training and also eating high protein diet,
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Speaker 1: your body is actually building muscle and effectively. Whatever the
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Speaker 1: weight loss happens has to come from body fat and
00:05:51
Speaker 1: other favourable benefits of strength. Training is that
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Speaker 1: when you follow a well designed strength training programme, you
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Speaker 1: will actually end up feeling more energised throughout the day
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Speaker 1: and you're actually moving around more and spending more energy
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Speaker 1: throughout the day. It takes more energy to build muscle,
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Speaker 1: and if you're eating high protein diet
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Speaker 1: protein takes more energy to digest compared to carbohydrates or fats.
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Speaker 1: That is why it has enhanced effect of calorie deficit,
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Speaker 1: and also it will conserve or, let's say, build more
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Speaker 1: muscle and effectively will lose more body fat. And overall,
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Speaker 1: your fat percentage keeps on going down. Your body composition
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Speaker 1: keeps on improving,
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Speaker 1: and the fifth benefit of strength training is obvious. Your
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Speaker 1: increased strength and power and because you have more muscle mass,
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Speaker 1: you have a potential to produce more force, and not
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Speaker 1: only that. By lifting weights and gradually adding more and
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Speaker 1: more weights, you have trained your muscles to produce more
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Speaker 1: force
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Speaker 1: and power is also a function of force. It is
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Speaker 1: an ability to produce force in a short burst of time,
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Speaker 1: which is very useful when you are playing some kind
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Speaker 1: of sports. When you want to quickly start moving or
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Speaker 1: change direction or propel something in the space. And because
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Speaker 1: of that, it enhances sports performance. And if you're not
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Speaker 1: into sports, it will generally improve your performance in your
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Speaker 1: day to day task. Or, let's say your day to
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Speaker 1: day task become easier and easier if you become stronger.
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Speaker 1: The benefit number six of strength training is better. Physical appearance.
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Speaker 1: You agree that if you're trying to lose weight, you're
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Speaker 1: not actually trying to lose weight. You're actually trying to
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Speaker 1: look better and feel better. And let's say if you
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Speaker 1: succeed in losing a lot of weight, but you end
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Speaker 1: up looking very skinny and if you're still carrying fat
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Speaker 1: around your belly area, will you like the way you look? No, right.
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Speaker 1: That is why
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Speaker 1: adopting strength training will actually help you look better by
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Speaker 1: the way of adding more mass to your structure when
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Speaker 1: you lose weight and effectively lose body fat. you'll end
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Speaker 1: up losing belly fat and having a narrower midsection. And overall,
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Speaker 1: your body has some shape to it because of muscle mass.
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Speaker 1: And that is what most people are behind when they
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Speaker 1: are trying to lose weight. And having more muscle mass
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Speaker 1: will also mean that
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Speaker 1: your clothes fit better on your body and you look
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Speaker 1: better overall. Whatever you wear, you don't really need to
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Speaker 1: have designer clothes to look good. Even a ₹200 T
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Speaker 1: shirt can look really, really good if you're muscular and
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Speaker 1: have a lean looking physic.
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Speaker 1: The benefit number seven of strength training is improved. Mental health.
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Speaker 1: This is one of the most unlooked aspect of health,
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Speaker 1: and not only strength training. Any kind of exercise results
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Speaker 1: in improved mood and reduces symptoms of depression and anxiety
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Speaker 1: and affects overall well being of an individual. And because
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Speaker 1: of strength training, you have a better looking body and
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Speaker 1: more capable body
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Speaker 1: that has a secondary effect on your mental health. You
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Speaker 1: look better. You'll have more confidence, you'll have more self
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Speaker 1: esteem and you feel better about yourself, and I can
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Speaker 1: also add that strength training over a period of time
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Speaker 1: will improve your sense of accomplishment and pride because it
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Speaker 1: takes effort to be in a routine and also it
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Speaker 1: takes effort to build a great looking body.
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Speaker 1: And over time, when you see the fruits of your effort,
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Speaker 1: you will end up feeling more proud about yourself and
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Speaker 1: that way it will enhance your mental health.
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Speaker 1: The benefit number eight of strength training is reduced risk
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Speaker 1: of chronic diseases, including cardiovascular diseases. Nowadays, there is a
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Speaker 1: lot of negative press around going to gym and lifting weights.
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Speaker 1: You might have seen a lot of news about people
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Speaker 1: having heart attacks when they are working out. It may
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Speaker 1: be true that people had heart attack during exercise, but
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Speaker 1: it is not true that
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Speaker 1: exercise is causing heart attack. Heart attack happens when your
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Speaker 1: heart health is not good and it has a lot
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Speaker 1: of other risk factors related to it. And when the
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Speaker 1: heart is not in the healthiest condition. If you go
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Speaker 1: and exert yourself physically, that may trigger heart attacks and
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Speaker 1: it may happen even if you're running behind a bus
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Speaker 1: or if you're running away from a dog. If your
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Speaker 1: heart health is not good,
00:10:04
Speaker 1: see it this way that accidents are happening every day
00:10:07
Speaker 1: on the roads. But that doesn't mean going on road
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Speaker 1: will cause accident. Accidents are caused because of irresponsible traffic
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Speaker 1: behaviour and in general human error. But that is not
00:10:19
Speaker 1: stopping you from going in the traffic right. It's the
00:10:22
Speaker 1: same with exercise. If you maintain a healthy lifestyle. If
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Speaker 1: you take care of all the risk factors related to
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Speaker 1: heart diseases,
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Speaker 1: exercising and especially strength training will hardly cause any heart attack.
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Speaker 1: In fact, it will actually help you reduce the risk
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Speaker 1: of heart attack by improving your body composition by reducing
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Speaker 1: your body fat levels and also improving your insulin sensitivity
00:10:48
Speaker 1: benefit. Number nine of strength training is improved. Joint health
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Speaker 1: and flexibility Flexibility is nothing. But if you are able
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Speaker 1: to move your joints through the full range of motion,
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Speaker 1: lot of people think that if you go to gym
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Speaker 1: and lift weights, your flexibility will be reduced. That is
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Speaker 1: not the case. If you perform strength training with the
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Speaker 1: proper form and technique and also move your joints with
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Speaker 1: full range of motion,
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Speaker 1: your flexibility will actually improve
00:11:16
Speaker 1: benefit. Number 10 of strength training is increased longevity and
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Speaker 1: improved quality of life
00:11:24
Speaker 1: again. This can be true to any kind of exercise
00:11:27
Speaker 1: and maintaining a generally healthy lifestyle. And eating habits
00:11:33
Speaker 1: and especially strengthening improves the quality of life. Because one
00:11:36
Speaker 1: of the side effects of ageing is you will lose
00:11:38
Speaker 1: muscle mass and you will lose strength because of that,
00:11:42
Speaker 1: and you will lose bone density. And if you see
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Speaker 1: old people around you, the major issue with them is
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Speaker 1: they are not strong enough to even sit or stand
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Speaker 1: or do the day to day activity. And if you
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Speaker 1: engage in regular strength training,
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Speaker 1: you can avoid this kind of deterioration of your abilities
00:12:01
Speaker 1: and that improves your quality of life. You will not
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Speaker 1: have to depend on other people to do your day
00:12:06
Speaker 1: to day activities.
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Speaker 1: Benefit number 11 of strength training is improved. Hormonal balance
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Speaker 1: Strength training, coupled with proper nutrition, will improve your hormone
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Speaker 1: balance and especially it will increase your testosterone levels. Or
00:12:22
Speaker 1: let's say it will maintain your testosterone levels. And if
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Speaker 1: you're a man who is over 30 years, has a
00:12:27
Speaker 1: side effect of ageing, your testosterone levels keep decreasing
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Speaker 1: and this effect is more pronounced if you're sedentary. If
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Speaker 1: you're carrying a lot of body fat and especially in
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Speaker 1: your belly area. Your testosterone levels will go down faster
00:12:41
Speaker 1: compared to a person who is physically active and carries
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Speaker 1: less body fat. And you can have a reverse effect
00:12:48
Speaker 1: if you actually engage in strengthening, have more muscle mass,
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Speaker 1: have lower body fat percentage and also maintain your diet.
00:12:56
Speaker 1: And the benefit Number 12 is also connected to this,
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Speaker 1: which is better sleep quality
00:13:02
Speaker 1: testosterone levels or in general, your hormone balance is closely
00:13:06
Speaker 1: associated with the quality and duration of sleep, and if
00:13:10
Speaker 1: you regularly engage in physical activity and exercise, it will
00:13:15
Speaker 1: improve the quality of your sleep, and it will also
00:13:17
Speaker 1: force you to sleep longer. And sleep is one of
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Speaker 1: the best things you can do for your physical fitness
00:13:24
Speaker 1: and health and mental health and mood and everything.
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Speaker 1: Sleep is where your body and mind is repaired and rebuilt.
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Speaker 1: I even go to an extent of saying that every
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Speaker 1: day you're dying a little bit. Your body is disintegrating,
00:13:38
Speaker 1: your body is breaking down. So is your mind. But
00:13:41
Speaker 1: every time you sleep and wake up, you're reborn.
00:13:45
Speaker 1: You are actually repairing the damage that is happening to
00:13:48
Speaker 1: your mind and body, and that is why sleep is very,
00:13:51
Speaker 1: very important, and strength training will actually help you to
00:13:55
Speaker 1: sleep better.
00:13:57
Speaker 1: So these were the top 12 benefits of strengthening. There
00:14:01
Speaker 1: are many more, but these are the top 12, and
00:14:04
Speaker 1: if you consider these benefits are valuable to you, you
00:14:07
Speaker 1: should definitely consider. Or I would say, you must adopt
00:14:11
Speaker 1: strength training, especially if you're 30 plus. And if you
00:14:15
Speaker 1: started growing older day by day. And if you're someone
00:14:18
Speaker 1: who likes other activities like you may be interested in
00:14:21
Speaker 1: running or you may be interested in sports, or you
00:14:24
Speaker 1: may be interested in yoga or any other kind of activity,
00:14:27
Speaker 1: and that is something you like and love to do.
00:14:30
Speaker 1: I would urge you to continue to do that as
00:14:32
Speaker 1: your main activity and at least do strengthening for two
00:14:36
Speaker 1: days in a week. That will do the magic and
00:14:38
Speaker 1: you'll get most of the benefits. I just listed
00:14:42
Speaker 1: hope this episode was helpful and valuable to you. Let
00:14:45
Speaker 1: me know in the comments. If you like this episode,
00:14:47
Speaker 1: and if you have any doubts and questions, definitely leave
00:14:51
Speaker 1: a comment. I'll make sure to answer your questions. And
00:14:54
Speaker 1: if you're still not subscribe to this channel, please subscribe
00:14:57
Speaker 1: and share with your friends, family and colleagues who might
00:15:00
Speaker 1: get benefited from this. And if you're someone who wants
00:15:03
Speaker 1: to start your fitness journey or you are in a
00:15:05
Speaker 1: fitness journey but not getting the results you're expecting, then
00:15:09
Speaker 1: I would like to help you.
00:15:11
Speaker 1: You can get on a free 1 to 1 call
00:15:13
Speaker 1: with me for 30 minutes, and I'll try to answer
00:15:15
Speaker 1: your questions and address your challenges to the best of
00:15:17
Speaker 1: my ability. And how can you get on a call
00:15:20
Speaker 1: with me? It is very simple. I'll leave a link
00:15:22
Speaker 1: in the description. You can click on the link and
00:15:25
Speaker 1: it takes you to a Google form, which you can
00:15:27
Speaker 1: fill in just five minutes. And when you submit this
00:15:29
Speaker 1: Google form, you will receive a link to book an
00:15:32
Speaker 1: appointment with me. You can click on that link, select
00:15:35
Speaker 1: the date and time
00:15:36
Speaker 1: and submit, and I'll come on a call with you
00:15:39
Speaker 1: on the date and time you are chosen. It will
00:15:41
Speaker 1: be a call for 30 minutes, and I'll try to
00:15:44
Speaker 1: answer as many questions as possible. But then you have
00:15:47
Speaker 1: to come prepared with all your questions. Thank you for
00:15:50
Speaker 1: listening to this episode till the end. I'll see you
00:15:52
Speaker 1: in the next one. This is others. Always here to
00:15:54
Speaker 1: help you become the best version of yourself.