You’ve probably heard of strength training but perhaps you’re not familiar with how it works or if it’s for you. In that case, read on! Osteo Jade Hunt investigates why strength training can help to improve sleep, increase muscle strength and prevent injury. 

What is strength-based training?

Strength-based training is commonly known as weight training or resistance training. It enhances muscular strength, endurance and power by challenging muscles with resistance. Strength training can involve free weights, resistance bands, spring resistance on a reformer, or even body weight. The primary goal is to stimulate muscle growth and adaptation. Strength based training can be done anywhere, including at home. If you are after some guidance on an at-home strengthening program, get into contact with our Osteopathy, Physiotherapy or Myotherapy team. 

Strength training is versatile and can be adapted for individuals of all fitness levels. From beginners to advanced athletes, strength training can be tailored to specific goals such as improving athletic performance, enhancing overall health, preventing or slowing osteoporosis, or aiding in injury rehabilitation.

According to the Australian Institute of Health and Welfare, 73% of 18-64 year old’s did not do enough muscle strengthening activities in 2022. Additionally, 91% of all 18-64 year old’s did no strength-based training. 

So, how much muscle strengthening should we be doing?

The AIHW recommends 2 days a week as a guide to muscle strengthening activities. The Australian Department of Health and Aged Care recommend 2.5-5 hours of moderate intensity physical activity such as a brisk walk, golf or swimming. Furthermore, it is recommend that adults participate in 1.25-2.5 hours of vigorous intensity activities like jogging, cycling or team sports. There are many benefits to strength based training ranging from improved physical health to mental health and sleep.

What are the benefits?

1. Increased Muscle Strength and Endurance: By consistently challenging muscles with resistance exercises, you can stimulate muscle fibres to adjust and grow stronger. This not only improves your ability to lift heavier weights but also enhances stamina and reduces fatigue during daily activities.
2. Enhanced Bone Health: Weight-bearing and resistance exercises are key for bone health as they stimulate bones to become denser and stronger. This is particularly important as we age for preventing osteoporosis and reducing fracture risks.
3. Injury Prevention: Strength training improves our body’s functional fitness by building up our muscular strength, endurance, and joint stability. This leads to improved performance in daily activities and sports, as stronger muscles and stable joints provide increased support and protection for bones and connective tissues, thereby reducing the risk of injuries.
4. Enhanced Mental Health and Mood: Strength training provides major psychological benefits, including improved mood, decreased symptoms of anxiety and depression, and improved overall well-being. Exercise, including strength training, releases endorphins and other neurotransmitters that promote feelings of happiness and relaxation.
5. Improved Sleep Quality: Regular physical activity, including strength training, is linked to better sleep quality. Exercise helps regulate sleep patterns which can lower symptoms of insomnia. Quality of sleep is important for overall health and aids in the body’s recovery process.

The benefits highlight the importance of including strength-based training into your weekly routine. Lastly, if you have wanted to give strength-based training a go, try out our Clinical Pilates, PIER – Clinical Exercise classes.

Strength training is great to include into your routine, however, remember, doing any physical activity is better than doing nothing!

About the Author:

CSSM Osteopath Jade Hunt was drawn to study osteopathy through her love of science, the complexity of the human body and her passion of wanting to help people.

Osteopathy looks further than the specific site of injury and focuses on the whole person which allows for meaningful and long lasting changes to occur.

Jade uses a range of techniques including soft tissue, manipulation and mobilisation techniques. Along with this, Jade works with patients to create management plans tailored to the individual, empowering them through education and support.

Book an appointment with Jade.

References:

Australian Government Department of Health. (2021, May 10). Physical activity and exercise guidelines for all Australians: For adults (18 to 64 years). Retrieved July 1, 2024, from https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years

Australian Institute of Health and Welfare. (2024, June 17). Physical activity. Retrieved July 1, 2024, from https://www.aihw.gov.au/reports/physical-activity/physical-activity