Editor’s Note: This article was submitted by AJ Beddow, Exercise Physiologist at OhioHealth and Strive to Thrive personal trainer.

Muscular strength and endurance are crucial when it comes to our health and fitness. Our muscles are what moves us through life. Training our muscles to become stronger and more fatigue-resistant makes us feel more energy throughout the day, helps us lose weight, and improves our physique!

Benefits of strength training:

  • Makes every day activities easier, which is especially important as we age.

  • Helps preserve muscle and bone mass. Weight-bearing exercises are a stimulus for bone growth.

  • Muscle mass burns calories at rest, therefore increasing muscle mass also increases your basal metabolic rate – also known as metabolism.

  • Improves balance, coordination, and posture.

  • Can help with the management of chronic diseases such as type two diabetes and arthritis.  

  • Improves body composition.

What to consider when strength training:

  • Strength train 2-3 times a week for general fitness, and up to 5 times a week for increased benefits.

  • Focus more on multiple joint exercises in order to burn more calories than single joint exercises. Don’t neglect the single joint exercises as these can target certain muscles.

  • Train your lower and upper body, as well as your core for overall strength.

  • Use more repetition and lower weight for muscular endurance training and low reps and higher weight for strength training.

  • If you’re unsure of the correct form, ask for help. Strength training done correctly is safe; however, strength training done improperly can lead to injury.

Still not sure where to start? Consider scheduling some time with an OhioHealth personal trainer. A fitness professional can assist you in setting achievable goals, help you accelerate your results, and give you a source of accountability. For more information, contact the OhioHealth Ontario Health and Fitness Center at (419) 526-8900 or the OhioHealth Wellness and Prevention Center at (567) 241-7200.

The winner of the Strive to Thrive competition will receive a year-long membership to the Ontario Health & Fitness Center. However, contestants will receive weekly prizes for filling out their activity log and attending personal training sessions. 

Thanks to OhioHealth for donating a water bottle with fruit infuser as a prize incentive for week 3!

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