Why strength training should be at the top of your New Years Resolutions for 2024

Why strength training should be at the top of your New Years Resolutions for 2024

January 5th

As the New Year unfolds, countless individuals embark on a journey of self-improvement through resolutions. Among the many aspirations, one goal stands out for its transformative impact on both the body and mind – strength training. In this blog, we will explore three primary aspects, highlighting how strength training not only yields immediate physical and mental health advantages but also contributes substantially to long-term well-being.

Physical Health Benefits

Strength training is not just about “getting huge” or “toning up”; it provides a holistic approach to physical well-being. Incorporating resistance training into your routine can lead to:

• Increased Muscle Mass: Strength training stimulates muscle growth, enhancing overall body strength and functionality.
• Improved Bone Density: Weight-bearing exercises like strength training promote bone health, reducing the risk of osteoporosis.
• Enhanced Metabolism: Muscle tissue burns more calories at rest, contributing to weight management and improved metabolic health.
• Better Joint Health + Injury Prevention: Strengthening the muscles around joints provides added support, reducing the risk of injuries and improving joint function. 

Mental Well-being

The benefits of strength training extend beyond the physical realm, positively impacting mental health:

• Stress Reduction: Physical activity, including strength training, triggers the release of endorphins, the body’s natural mood lifters, reducing stress and anxiety.
• Improved Sleep Quality: Regular exercise, including strength training, has been linked to better sleep patterns, fostering mental rejuvenation and overall well-being.
• Boosted Confidence: Achieving strength and fitness goals enhances self-esteem and confidence, creating a positive feedback loop in various aspects of life.

Long-Term Health

Committing to strength training as a New Year’s resolution contributes to a healthier and more active lifestyle, with potential long-term benefits such as:

• Chronic Disease Prevention: Regular strength training has been associated with a reduced risk of chronic conditions, including heart disease, diabetes, and certain cancers.
• Increased Lifespan: Studies suggest that maintaining muscle mass and strength as you age may contribute to a longer and more independent life.
• Improved Posture and Balance: Strength training enhances core stability and muscle coordination, promoting better posture and reducing the risk of falls, especially in older adults.

To maximise the benefits of strength training, consistency is key. For beginners, aim for at least two to three full-body strength training sessions per week, allowing for a day of rest between sessions to permit adequate muscle recovery. This frequency provides a balanced approach to stimulate muscle growth, improve strength, and enhance overall fitness. It’s important to progressively challenge yourself by increasing the weight or resistance over time to continue seeing gains. Lastly, listen to your body- do allow for enough rest if you experience excessive fatigue or persistent soreness.

Setting SMART Goals for Success:

To ensure the success of your strength training resolution, consider setting SMART goals – Specific, Measurable, Achievable, Relevant, and Time-bound. Break down your fitness journey into manageable milestones, making it easier to track progress and stay motivated throughout the year.

Whether you’re overcoming an injury, managing chronic pain, or seeking to enhance your physical performance, our team at Kinematics employs both hands-on techniques and tailored exercise programs to address your unique needs. At Kinematics, your well-being is our top priority, and we collaborate closely with you to restore strength, enhance mobility, and promote overall vitality. Our offerings include personalised Clinical Pilates + Strength sessions, available in either 1:1 or 1:4 settings,  reach your goals as quickly and safely as possible. These sessions are run by Physiotherapists, so the great news is you can even claim private health for your training.

Thanks for reading, and hopefully you now have a better understanding on the numerous benefits of strength training and why making it a New Year’s resolution can lead to a stronger, healthier, and more empowered version of yourself.

Cheers to a year of strength, resilience, and personal growth!

Zhean Tonacao

Physiotherapist | Kinematics Health + Performance

Book in your initial Strength + Rehab appointment online here.