What do I mean by a “holistic” emphasis on strength training? Building strength and weight training are about the BIG PICTURE. It’s not necessarily about a flatter tummy or bigger biceps, but rather how you feel. It’s you having a certain interconnectedness with your body, muscles, and movement. It also entails what motivates you to keep going. A recent Fitness Report study showed the top 3 motives for working out have evolved into the following: Reduce Stress, Feel Better Mentally, and (last but not least) Look Better Physically.
Rough day(s) at the job? Kids running around the house screaming? Just too much going on in your head? A 2020 study published in Scientific Reports found that participants who lifted weights or performed bodyweight exercises twice a week for eight weeks reported feeling approximately 20 percent less anxious and stressed. So, the bottom line is you’re not only going to feel better physically, but you’re going to feel better mentally and more like yourself. The study shows you probably have time to do it too! 20-30 minutes of higher intensity activity twice a week and you’re already reaping the benefits!
Reducing stress isn’t the only mental health benefit that you get from strength training. You can reasonably expect to feel more mentally engaged in addition to boosting your mental energy and focus. Studies have shown all those feel-good chemicals from a great workout can equally make you feel less blue and less likely to become depressed going forward. As you progress through a fitness program, your mind and body will become more synergistic. Needless to say, the gym can’t replace your therapist/medication but it’s a fantastic supplement to feeling more alive and in the moment.
Now you say you want to lift weights to look good? I’ll tell you that it’s one of the best tools we have to achieve a more athletic, toned body (if that’s what you’re going for). Feeling fit feels good - it’s that simple. And that can be something different for every unique individual. For some, that can be not getting winded while doing yard work, and for others, having a shredded “beach-body.” There’s no one-size-fits-all approach for working out to improve whatever your definition of “looking fit” is. That’s where really getting to know your body or hiring a professional can help. All bodies are created differently, therefore, what works to reach your goals won’t necessarily work for someone else and vice versa.
Setting goals, going to the gym, making progress, and feeling your best contribute to the big picture. Strength training is a process within a process. Every step of your fitness journey can be looked at as a mini goal that compounds exponentially. Seeing change within yourself is one of the biggest motivating factors in adhering to your plan. Of course, compliments are incredible but when you realize what you’ve accomplished and see what you’re truly capable of, that’s what it's really all about.
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