Do strength training at least two to three times a week. Each time you should do exercises for the whole body that use several muscle groups (such as the back, legs, chest, and central muscles).

For each workout, consider about 8 to 10 different movements to engage different muscles. You have to perform these movements in several sets and repetitions. It is better to do 8 to 12 repetitions in each set.

Aside from strength training, spend about two to three days on stretching exercises to prevent injury, as well as increase range of motion, flexibility, and recovery


6 Important Benefits of Weight Training:


1. They help build and maintain dry muscle mass

As you know, increasing the strength and endurance of the body becomes very important to maintain a strong fuel as we age. Because over time, the body's muscles begin to weaken, so you should exercise and strengthen your muscles to prevent this from happening. Muscle mass plays an important role in maintaining a healthy weight and overall body functions, including insulin sensitivity, thyroid function, and hormonal balance. In general, the more lean muscle mass you have, the more fuel you will have. In other words, the more muscle you have, the more fat you will burn!


Have you ever noticed that trained and muscular athletes usually eat as much as they want and they do not have any problems? Aside from the fact that they spend a lot of time exercising, their high muscle mass also plays a role. Because these people have more muscle, they can normally burn more calories and fat, even while sleeping and resting. Exercising with body weight can also increase the production of growth hormones. These hormones are commonly known as the elixir of youth because they help us maintain muscle mass and increase fat burning.


In addition, if you are more interested in aerobic exercise or sports such as swimming and running, weight training can also help. In fact, strength training can boost your strength and physical function. Therefore, with these exercises, you can perform better in your favorite sports and get better results. For example, increasing the strength of the leg and shoulder muscles, respectively, will be very beneficial for improving body function when running and swimming.


2. Improve heart health

Doing any exercise allows the heart to pump blood stronger and more efficiently, which naturally lowers blood pressure and improves blood circulation. The heart, like any other muscle, is strengthened when it is under pressure. Therefore, by exercising and increasing your heart rate, you can strengthen this muscle and allow it to adapt to more difficult conditions.


Strength training is associated with healthy blood cholesterol levels and a reduced risk of heart attack or stroke. In fact, regular strength training can increase life expectancy and protect against cancer. With exercise, you can prevent muscle weakness, especially in the heart, and respond better to disease. In general, those who have heart problems and are recovering should do dynamic resistance training on a weekly basis to regain and strengthen their heart strength and endurance.


3. They reduce the risk of developing diabetes

Exercise is a natural treatment for diabetes because it helps remove glucose (sugar) from the blood. With exercise, glucose enters your muscles, stored as glycogen to be used later for energy. Another benefit of this process is that it prevents the accumulation of glycation reaction products. Glycation refers to the non-enzymatic reaction of sugars with proteins, which can lead to dangerous problems for blood vessels, organs, and tissues.


4. They boost mood and fight depression

Some people prefer to use exercise as an antidepressant because, biologically, it can reduce stress and help increase self-esteem, self-confidence, problem-solving ability, improve sleep quality and emotional health. When you exercise, your body secretes endorphins; A chemical that naturally makes you happy and improves your mood. Likewise, exercise can be a natural way to treat depression and boost the body's energy levels.


5. They help maintain cognitive and mental function

Strength training, especially with body weight, is typically associated with increased longevity and reduced DNA damage, as increased body muscle mass can have anti-aging properties. Brain-derived neuronal factor (BDNF) hormone, or protein, which is activated during exercise, helps regenerate brain cells even in old age. Strength training can also reduce oxidative stress and inflammation. These problems and diseases have a negative impact on cognitive and mental characteristics and lead to problems such as Alzheimer's, dementia, and several other mental and neurological diseases.


6. They strengthen the health of bones and joints

Increasing the body's muscles and muscle mass can protect joints and bones. Because with strong muscles, you will rely less on your bones and joints and less pressure on them. Exercise is said to help relieve pain in the lower back, ankles, knees, and pelvis, as well as increase bone strength and density. Weight training will help your body to strengthen and rebuild its bones and bones, as well as protect your skeleton from fractures, falls, injuries, and bone loss at an older age; Especially in women who are more at risk for osteoporosis.