When we think about exercise, we often divide it into different categories: strength training to build muscle, cardio to improve cardiovascular health and burn fat, and mobility exercises to prevent injuries. However, this separation is not only unnecessary, it can also lead to inefficient approaches.
Strength training is not only the most effective strategy for building muscle and increasing strength, but it’s also superior for reducing fat, improving cardiovascular health, and optimizing overall wellness. Below, we explore how strength training outperforms all other forms of exercise, regardless of your goal.
Muscle growth and strength: the most obvious benefit
Muscle development and strength gains are the most obvious effects of strength training. By subjecting muscles to progressive loads, adaptations such as increased muscle size (hypertrophy), greater bone density and strength, and better neuromuscular coordination are stimulated.
But the benefits do not end here, the reality is that its impact goes much further.
Strength training to reduce fat
Many people believe that cardio is the best way to lose fat, but in reality, strength training is even more effective, for several reasons:
Greater EPOC effect: Unlike cardio, which burns most of its calories during the session, strength training keeps your metabolism elevated for several hours after your workout thanks to the afterburn effect (EPOC), prolonging fat burning throughout the day.
Preserve muscle while losing fat: Unlike cardio, which can cause muscle loss, strength training helps you maintain and even build muscle while reducing fat, ensuring that most of the weight lost comes from fatty tissue.
Increases basal and resting metabolism:The more muscle you develop, the more energy your body will need to maintain itself, which translates into greater resting caloric expenditure.
Cardiovascular health
While traditional cardio (like running or cycling) improves cardiovascular endurance and optimizes parameters such as blood pressure, resting heart rate, and heart rate variability (HRV), strength training achieves these same benefits just as effectively, while offering more significant benefits in other key areas, making it a superior choice for heart health:
Improves body composition: It increases muscle mass and reduces fat, which reduces pressure on the heart and decreases the risk of hypertension, inflammation and heart disease.
Better regulates blood sugar: Increases insulin sensitivity, preventing glucose spikes and reducing inflammation and damage to blood vessels.
Reduces chronic inflammation: It reduces inflammatory markers such as C-reactive protein (CRP), protecting blood vessels and reducing the risk of hypertension and heart problems.
Improves cholesterol profile: It increases good cholesterol (HDL) and reduces bad cholesterol (LDL), preventing the accumulation of plaque in the arteries. It also regulates triglycerides, benefiting heart health and metabolism.
The best workout for overall health and longevity
Strength training is the most effective strategy to improve quality of life and increase longevity, keeping both body and mind in their best condition over time:
Independence and healthy aging: Prevents loss of muscle mass (sarcopenia), improves balance and mobility, reducing the risk of falls and ensuring autonomy over time.
Bone, joint and mobility health: Strengthens bones, tendons and ligaments, preventing osteoporosis and injuries, while improving mobility and flexibility to maintain a functional body.
Prevention of chronic diseases: Reduces the risk of cardiovascular disease, type 2 diabetes and cognitive decline, promoting better metabolic and neurological health.
Mental well-being and quality of life: Increases self-esteem, reduces stress and anxiety, improves sleep and strengthens mental resilience, contributing to better emotional health.
Conclusion
While other types of training also have their value, if you had to choose one that encompasses all aspects of health, strength training would be the most efficient and complete option. Whether it's to gain muscle, lose fat, or simply improve your quality of life, this approach provides the greatest benefits.