1. 10 BENEFITS TO STRENGTH
TRAINING AND HOW IT CAN BOOST
YOUR HEALTH

3. Many exercise routines focus on a particular
aspect of fitness but neglect other areas, so it’s
important to be aware of where there might be
gaps. For example, some workouts focus solely
on cardio. Others focus only on flexibility or
balance. However, research is showing that by
adding 3 to 4 strength training sessions to your
weekly exercise routine is proving to be a lot
more beneficial to your longevity than
previously thought.

4. When incorporated with high-intensity interval
training like the experience at Black Box Fitness,
strength training improves bone health,
increases energy levels, and enhances brain
function, and a lot more.
Let’s take a closer look at some of the benefits
of strength training and how the Black Box
Fitness workout produces these health benefits.

5. 1. IMPROVED BONE HEALTH
While most people might avoid thinking of bone
health or diseases like osteoporosis in their 30s, it’s
never too early to incorporate lifestyle habits that
encourage strong bones. In fact, most people reach
peak bone mass by age 25-30, and they’ll slowly
begin to lose bone mass by age 40, with a more
rapid increase later in life. For women, this is
even more evident in the decade following
menopause, when they can lose 40% of inner bone
and 10% of outer bone mass.

6. According to a study in the 2014 Journal of
Family and Community Medicine, 12 weeks of
strength training increased bone mineral density
in the lower spine by 2.9% and femur (thigh) by
4.9%. Strength training keeps bones healthy and
can improve bone health for already weakened
bones.

7. 2. BETTER CARDIOVASCULAR HEALTH
Increased levels of abdominal fat (also known as
visceral fat) are associated with an increased risk
of cardiovascular disease. Visceral fat is located
in and around vital organs, so when you can
replace that with lean muscle mass, it improves
your overall cardiovascular health.

8. 3. INCREASED ENERGY LEVELS
Exercise increases your energy levels by
stabilizing blood sugar levels and increasing
endorphins, but strength training, in particular,
seems to create neurochemical and
neuromuscular responses that further increase
energy levels. There’s also a direct correlation
between resistance training and increased
metabolism, which directly affects your energy
levels.

9. 4. LOWER ABDOMINAL FAT
Muscle mass actually determines your basal
metabolic rate, so as you reduce fatty tissue and
increase lean muscle, your metabolism
increases, which means you’ll burn more
calories. The great part about this is that you
burn calories while you’re working out, but your
body continues to do the work when you do
strength training and then continues to burn
calories after your workout, providing further
benefit.

10. 5. IMPROVED MOOD
Exercise triggers the release of endorphins, which
plays a role in improved emotional health, and
while any exercise is better than none, strength
training can also improve mood through controlled
successes. The strength training at Black Box
Fitness, for example, encourages individuals to push
themselves to the next level and then reward them
with successes based on achievements such as
increased weight amounts. That’s a fantastic way to
improve one’s mood and sense of accomplishment!

11. 6. BETTER FLEXIBILITY AND MOBILITY
This is a fascinating benefit because
traditionally, we were taught that stretching was
the ultimate way to improve flexibility and
mobility, but research supports strength training
as slightly superior for this benefit. Although
stretching is still definitely something that
should be a regular part of any workout routine,
strength training can build muscle while
simultaneously improving flexibility and
mobility.

12. 7. ELEVATED BODY IMAGE
When we feel better about ourselves, it affects our
overall health, and exercise, in general, has positive
effects on our body image, but strength training, in
particular, can have a positive effect on overall body
image, according to a 2013 Journal of Extension
study of middle-aged and older women. Studies
show that body image might be particularly low in
older women, which can lead to overeating,
depression, and other unhealthy lifestyle issues.
Improved body image is helpful for overall wellness.

13. 8. ENHANCED BRAIN HEALTH
According to a 2016 study in the Journal of the
American Geriatrics Society, high-intensity
progressive resistance training improves cognitive
function, muscle strength, and aerobic capacity in
adults over age 55. The types of games at Black Box
Fitness consist of progressive resistance training,
also known as PRT. During the 2016 study,
significant improvements were noted when study
participants had PRT and cognitive training 2 to 3
days per week for six months.