Your Healthiest Year Ever, Day 5: Let’s Flex Those Muscles!

*Yawn* *Stretch* Boy do I feel rested from yesterday’s challenge! Were you able to catch some extra zzzz’s last night too? I hope so ’cause you’re going to need it for today’s challenge:

Day 5: Do a strength workout


Did you know that strength training:

  1. Increases Your Metabolic Rate
    We always want to discover the secrets to weight loss… well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.
  2. Increases and Restores Bone Density
    Strength training prevents and fights osteoporosis
  3. Increases Lean Muscle Mass
    Simply lifting weights as part of a regular strength training routine will not cause women to bulk up, but it will help build lean tissue. For every pound of lean muscle mass that you have, you burn 35-50 calories per day!
    If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day!
  4. Prevents Injuries
    Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury. This is especially important as we grow older. The benefits of strength training for women and men are highly touted for injury prevention.
  5. Improves Balance
    Especially important as we grow older. Strength training builds a strong foundation. Strengthening our legs and core section means an increase in overall balance and coordination.
  6. Decreases Your Risk of Coronary Disease
    Strength training can reduce your blood pressure. It can also decrease your cholesterol levels. These benefits of strength training are a great reason to begin your program today. Heart disease is one of the highest (if not the highest) killer of women in America every year.
  7. Aids in Rehabilitation and Recovery – Strengthening the muscles around our joints is one of the best ways to prevent and recover from an injury. For example, the best way to recover from a knee injury is to strengthen the quads and calves.
  8. Enhances Performance in Sports, Exercise and Life In General
    The benefits of strength training boils down to one point- a better overall quality of life. We can perform our favorite activities with more ease and less pain. We are able to increase our health and mental state from a regular strength training routine.
  9. Aging Gracefully
    With less falls and less injuries we are able to age gracefully. Our lean and toned bodies create a warm and strong persona. Strength training is a major factor in aging well as it increases the production of elastin which serves to tighten our skin, giving you a more youthful appearance.
  10. Feel Better and Look Better
    I don’t think it is much of a secret that we all want to look great. We are all searching for ways to look young. Strength training is a vital part of a fitness routine.

Strength training has been shown to increase our muscle tone, decrease body fat, and so much more. A toned body is but one factor to looking great. The other is purely mental. There are so many positive mental benefits of strength training. We feel accomplished, secure, and strong after a good strength session.

Today’s challenge is to do a strength workout:

Let's Flex those MUSCLES! Saturday Workout


Have a great workout today!

PS †” you can join the 31 Days to a Healthier You challenge anytime!

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  1. says

    Excellent list! For some reason, when I want to yammer off the list of benefits to clients, all I can think of is bone density, even though I know all them all! I will actually print this so I can have it all in the front of my mind :). Thanks!

    • says

      No problem! I wanted to remind people that there are lots of reasons to lift because most people feel weight training is just for people who want to LOOK super buff.

  2. LisaE says

    I did an hour of strength training via Kathy Smith’s “Total Body Lift” DVD – my muscles are shaking, but I feel good!