Why strength train?
elias1609
Posts: 71 Member
This may sound like a crazy question but I’m not sure and I need answers/opinions? If we can’t specifically spot weight loss in certain parts of the body, then why do we strength train or lift? For example; if I do sit ups everyday for 3 months, because I’d like to target my belly fat... Will I lose my belly fat or all over? Same with arms I’d like to lift to target arm flabs....
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Replies
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We don't strength train areas to lose weight in those areas. We do it to build and/or maintain our muscles in those areas. All the ab exercises in the world won't help you spot lose stomach fat, but they will build your abdominal muscles, so that when you do lose your stomach fat from a calorie deficit, you will have muscle there. The same things with arms. Lifting weights may make your arms appear less "flabby" because you build muscles in your arm so the skin around your arms tightens and you look like you have less fat there. But it doesn't actually reduce the fat.
A calorie deficit, regardless of how you achieve it, will cause you to lose fat, but you can't dictate when you lose it from. Eventually, with enough weight loss, most people usually lose it from all over. But sometimes the areas you want to lose from first are the areas you end up losing from last.25 -
Awesome! I understand it now, thanks.2
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As well as this, if you strength train you’ll increase muscle mass at which point your body will burn more calories at rest.8
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And in losing weight, you will lose some of your existing muscle with the fat. (not always and dependent on deficit, diet, activity, etc)3
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Strength training also helps with bone density.16
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It helps prevent injuries and makes you look damn good! If you're doing abs, remember to find exercises to work your entire core. Lower abs, lower back, mid back, obliques, etc. Those are your stabilizing muscles which will help with posture, balance, and also improve your performance on pretty much any exercise you choose to do.5
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One friend of mine had hip replacement surgery, had numerous complications which required an extended hospital stay and extensive after care, suffered for months (pain, failure of incisions to heal, etc.). Even now, a couple of years after, she continues to have trouble walking and needs a cane much of the time. She's 65.
A second friend of mine had hip replacement surgery this July 1, had minimal pain, was fully externally healed by 7/31, was in the hospital only overnight, used a walker only for a couple of days at home, then walked on her own. She's 73.
Key differences? Friend #1 is very inactive, obese, and has multiple obesity-related, inactivity-related health conditions (diabetes, high blood pressure, etc.). Friend #2 is fit, a healthy weight, and has been weight training regularly and hard since she was in her 30s. (She was back on the river rowing a double rowing shell with me exactly 4 weeks to the day after her surgery, and 5 days after her 73rd birthday.)
This is a specific instance of a pattern I see among multiple women around my age (I'm 63).
Another reason to strength train is so that older-years you can have a happier, healthier, more independent life for longer.
Also, strength is useful in everyday life for Doing Stuff. And people with some muscle tone just look better, in general. That last is a good reason to strength train, but one of the lesser ones IMO, in the big picture.31 -
One friend of mine had hip replacement surgery, had numerous complications which required an extended hospital stay and extensive after care, suffered for months (pain, failure of incisions to heal, etc.). Even now, a couple of years after, she continues to have trouble walking and needs a cane much of the time. She's 65.
A second friend of mine had hip replacement surgery this July 1, had minimal pain, was fully externally healed by 7/31, was in the hospital only overnight, used a walker only for a couple of days at home, then walked on her own. She's 73.
Key differences? Friend #1 is very inactive, obese, and has multiple obesity-related, inactivity-related health conditions (diabetes, high blood pressure, etc.). Friend #2 is fit, a healthy weight, and has been weight training regularly and hard since she was in her 30s. (She was back on the river rowing a double rowing shell with me exactly 4 weeks to the day after her surgery, and 5 days after her 73rd birthday.)
This is a specific instance of a pattern I see among multiple women around my age (I'm 63).
Another reason to strength train is so that older-years you can have a happier, healthier, more independent life for longer.
Also, strength is useful in everyday life for Doing Stuff. And people with some muscle tone just look better, in general. That last is a good reason to strength train, but one of the lesser ones IMO, in the big picture.
I want to be Friend #2. I am 60 and don't want to be Friend #1 anymore. Thank you for sharing this.
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I'm mid 40s. If I stick to regular strength training I get very few aches and pains and what I think is a reasonable view in the mirror. If I let it slip the aches appear and the view in the mirror worsens.2
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I weight train to maintain the muscle if got now, to lose weight effectively I’ve found that losing 2lbs a week by dieting, lifting mid to heavy weights and doing cardio gets me the results I need. I’ve lost 2 and half stone so must be doing something right.2
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I enjoy it, so I carry on doing it. It being good for me is just an added benefit.2
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In addition to getting a bit of muscle definition, this is what I've discovered:
1. After bladder surgery, in the recovery unit, a nurse asked me to "try to sit up" while he cranked up the bed so I could drink some water. From his tone, it sounded like this was supposed to be difficult. It... wasn't. No pain, no strain, no appreciable difference from how it would have been pre-surgery. I think I was sort of thinking along the lines of, "is it supposed to be this easy?" The nurse's comment? "Wow! You've got some strong trunk muscles!" (P.S. I do not have defined abs. Stomach is the last place the fat wants to leave. But when it does, I think I might have something under it...)
2. I'm training for my second 5K. I generally strength train in the afternoon and run in the evening. On leg day, I can feel the extra "thrust" during my runs. And I have a sneaking suspicion that strength training is at least partly responsible for my finishing my first 5K in 28:17 and first in my age bracket.
3. Another one for the trunk muscles: my TOM symptoms have been greatly reduced. A lot less cramping, and less of the um... bathroom issues.6 -
Phoebeg1723 wrote: »As well as this, if you strength train you’ll increase muscle mass at which point your body will burn more calories at rest.
Although for most people, that is a modest/trivial amount. And you don’t automatically gain substantial muscle by lifting (it has to be a focused plan).
Every bit helps, but this benefit of resistance training tends to be exaggerated.
The so-called “afterburn” following a strength workout, while also modest and exaggerated, is probably more significant for the average person.
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estherdragonbat wrote: »In addition to getting a bit of muscle definition, this is what I've discovered:
1. After bladder surgery, in the recovery unit, a nurse asked me to "try to sit up" while he cranked up the bed so I could drink some water. From his tone, it sounded like this was supposed to be difficult. It... wasn't. No pain, no strain, no appreciable difference from how it would have been pre-surgery. I think I was sort of thinking along the lines of, "is it supposed to be this easy?" The nurse's comment? "Wow! You've got some strong trunk muscles!" (P.S. I do not have defined abs. Stomach is the last place the fat wants to leave. But when it does, I think I might have something under it...)
2. I'm training for my second 5K. I generally strength train in the afternoon and run in the evening. On leg day, I can feel the extra "thrust" during my runs. And I have a sneaking suspicion that strength training is at least partly responsible for my finishing my first 5K in 28:17 and first in my age bracket.
3. Another one for the trunk muscles: my TOM symptoms have been greatly reduced. A lot less cramping, and less of the um... bathroom issues.
There is absolutely no question that strength training increases running performance.
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There are so many benefits, but I really love what strength training has done for my body composition.
I lost a lot of weight and inches, but over the years my body has tighten up completely and there are no giggles.
Not only that, but it's great having mobility and moving without pain.
I know of many people in their late 30's - mid 40's already complaining about joint pain, feeling stiff and feeling old. None of those people are active. I can't relate to that, plus I don't want to live that way so I will continue to strength train and walk.8 -
estherdragonbat wrote: »In addition to getting a bit of muscle definition, this is what I've discovered:
1. After bladder surgery, in the recovery unit, a nurse asked me to "try to sit up" while he cranked up the bed so I could drink some water. From his tone, it sounded like this was supposed to be difficult. It... wasn't. No pain, no strain, no appreciable difference from how it would have been pre-surgery. I think I was sort of thinking along the lines of, "is it supposed to be this easy?" The nurse's comment? "Wow! You've got some strong trunk muscles!" (P.S. I do not have defined abs. Stomach is the last place the fat wants to leave. But when it does, I think I might have something under it...)
2. I'm training for my second 5K. I generally strength train in the afternoon and run in the evening. On leg day, I can feel the extra "thrust" during my runs. And I have a sneaking suspicion that strength training is at least partly responsible for my finishing my first 5K in 28:17 and first in my age bracket.
3. Another one for the trunk muscles: my TOM symptoms have been greatly reduced. A lot less cramping, and less of the um... bathroom issues.
And all of that aside... you have made such amazing progress.1 -
Everyone one of these is wrong. The real reason is simple:
To crush your enemies, to see them driven before you, and to hear the lamentations of their women.24 -
Why strength train ?
Simply To strengthen and
build up your muscles
Because in time as we age ( you humans)
It’s natural to lose some muscle mass
Now if you strength train now and continue to you can prevent some of the loss
In the senior years of life0 -
magnusthenerd wrote: »Everyone one of these is wrong. The real reason is simple:
To crush your enemies, to see them driven before you, and to hear the lamentations of their women.
You win the internet!!2 -
To me all exercise is more about quality of life and health than visuals or scale.
Cardio to keep the heart and cardiovascular system healthy and functioning well.
Strength for bone density and the ability to move stuff myself.
Flexibility for mobility and muscle fluidity.
It's way more about being able to do stuff for as long as possible as I age than it is about how I look or what number the scale spits out.3 -
One friend of mine had hip replacement surgery, had numerous complications which required an extended hospital stay and extensive after care, suffered for months (pain, failure of incisions to heal, etc.). Even now, a couple of years after, she continues to have trouble walking and needs a cane much of the time. She's 65.
A second friend of mine had hip replacement surgery this July 1, had minimal pain, was fully externally healed by 7/31, was in the hospital only overnight, used a walker only for a couple of days at home, then walked on her own. She's 73.
Key differences? Friend #1 is very inactive, obese, and has multiple obesity-related, inactivity-related health conditions (diabetes, high blood pressure, etc.). Friend #2 is fit, a healthy weight, and has been weight training regularly and hard since she was in her 30s. (She was back on the river rowing a double rowing shell with me exactly 4 weeks to the day after her surgery, and 5 days after her 73rd birthday.)
This is a specific instance of a pattern I see among multiple women around my age (I'm 63).
Another reason to strength train is so that older-years you can have a happier, healthier, more independent life for longer.
Also, strength is useful in everyday life for Doing Stuff. And people with some muscle tone just look better, in general. That last is a good reason to strength train, but one of the lesser ones IMO, in the big picture.
Well said! I am 66. i am in a much better shape than my cousins and friends who are my age or younger than me. I attribute that to my exercise routine (mix of cardio and strength). Thank you.2 -
The scientific and side-benefits have already been responded to, so I'll just add my feelings as to why I do it.
First and foremost, I need the strength for my sport. Even taking half a year off caused serious issues with my abilities to race, none the less my lack of endurance. And that was going from regular workouts and fairly fit to taking ~6 months off.
Secondly, I like what I see in the mirror, and even other people can notice a difference. Clothes fit better and I look better in them.
Thirdly, I enjoy feeling strong and capable. Being able to do something and not even really thinking about it, while I see a similar aged, but obese friend, struggle to even do 1/4 of what I'm doing (in a fun, relaxed activity - not even talking fitness training) and I'm glad I've stuck with it regularly most of my life.
Lastly, as I'm now in my 40's, I see what older women (60+) who don't workout and lift regularly look like and I'm noticing now that I'm closer to that age than not - and I don't want to be the weak lady who can't even get off the floor or bend over to pick something up (unless yesterday was leg day LOL!). I also see the health issues my mother has, and I often have to wonder how much of that is a direct result of her refusal to be active or participate in fitness related activities....2 -
I started working out after seeing my mom and friend just give up on life and become bedridden. That is not gonna be me. Toning up was ultimately a lagniappe, albeit a super nice one, especially when I cracked down on the weight.4
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springlering62 wrote: »I started working out after seeing my mom and friend just give up on life and become bedridden. That is not gonna be me. Toning up was ultimately a lagniappe, albeit a super nice one, especially when I cracked down on the weight.
I totally understand this. When my Mom turned 75 she decided she was ready to 'go to heaven' and just gave up on life. She sits on the sofa, all day every day. She is now 80 and can barely walk across the room with help. The physical therapist says there is nothing wrong, health wise, just muscle atrophy and dis-use. My Dad is full of vim and vigor at 83 but spends all his time caring for her. While I feel sad about it, it was also a good wake up call for me. I am 60 and getting my act together so I don't end up like my mother.
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Strength training also allows you to set achievable fitness goals, which keeps me more motivated...than running endlessly (and feeling like there is no specific goal other than "not being fat.")
Strength training can increase your confidence when you do achieve your fitness goals...which contributes to overall confidence.
Being strong is just plain awesome.2 -
tcunbeliever wrote: »To me all exercise is more about quality of life and health than visuals or scale.
Cardio to keep the heart and cardiovascular system healthy and functioning well.
Strength for bone density and the ability to move stuff myself.
Flexibility for mobility and muscle fluidity.
It's way more about being able to do stuff for as long as possible as I age than it is about how I look or what number the scale spits out.
You saved me the effort of typing it out
^^This 1 -
Upper body strength training is very helpful for my swimming and yoga. Without it, my arms get tired way before my legs.1
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It’s so nice to feel strong, and it’s just useful. I can lug my three and a half year old boy around without any probs and I barely feel the weight of my 8 month old. My dog got stuck under the car last week when I was camping (he dug himself under there because he’s the stupidest dog in the world) and I was able to lift the car up just enough with one arm to be able to shift him out with the other. There is no way I could have done that last year and that is a really good feeling. As a petite woman it is nice to feel physically powerful.7
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