What are the benefits of being muscular

Strength training: what it does in the body

Strength training, like endurance sports, has health-promoting effects on the body. Training with weights not only promotes the development of muscles. It can also protect against various diseases.

Regular strength training makes muscles stronger and more resilient. You don't necessarily need a gym with a weight bench and massive weights. Muscle strength can also be trained with gymnastic exercises at home - either with your own body weight or with small dumbbells, rubber bands and balls. But that's not the only positive effect.

What does strength training do for the immune system?

Those who exercise their muscles regularly stimulate their immune system. When the muscles are stressed, various whole-body reactions are set in motion: the immune, metabolic and hormonal systems are stimulated. The body releases anti-inflammatory messenger substances and the formation of immune cells in the blood is stimulated by the release of adrenaline.

Regular sporting stimuli on the body also lead to a training effect: the body's defenses are getting stronger and more effective. For example, recreational athletes suffer from colds far less often than untrained people.

With strength training against cancer

Regular strengthening training even has an anti-cancer effect. As reported by the Cancer Information Service (KID) at the German Cancer Research Center (DKFZ), physically active people are statistically less likely to develop certain types of cancer than the average population. But why is that? According to the cancer experts, the anti-inflammatory effects of exercise play an important role.

Exercise counteracts chronic inflammatory processes in the body, which have a damaging effect on the immune system and the body's own DNA repair mechanisms. More research is needed to understand exactly how exercise counteracts cancer.

The weight loss effect of weight training

Strength training also supports the fight against extra pounds. Building muscle supports weight loss in two ways: On the one hand, the body needs energy for strength training and burns 200 to 300 kilocalories per half hour. On the other hand, the muscles continue to draw energy even after training: for growth, regeneration and for muscle supply.

The more muscles a person has, the more energy he burns - even when he is sitting on the couch. Roughly, it can be said that every kilogram of muscle mass burns between 50 to 100 additional kilocalories per day. Weight training helps to promote a normal body weight.

A man measures his waist circumference: in addition to nutrition, exercise plays an important role in losing weight. (Source: FotoDuets / Getty Images)

Lower the risk of diabetes with weight training

The blood sugar levels can also be regulated with strength training. As the German Diabetes Aid reports, strengthened muscles ensure better sugar metabolism and more effective fat burning. The insulin sensitivity and the insulin secretion are increased by muscle work. This not only helps prevent diabetes mellitus.

Diabetes patients also benefit from their muscles. The muscle activity lowers the blood sugar, blood lipid and blood pressure values. Some diabetic patients manage to lower the dosage of their medication with the help of regular exercise. According to the diabetes experts, weight training is particularly effective when combined with endurance sports.

Strength training lowers the risk of falling

The extra muscle that results from regular strength training has another advantage: muscle tissue supports the skeleton and makes the body stronger and more resilient. In addition, strength training has an activating and protective effect on joints, tendons and ligaments - and activates the development of bone substance. The risk of injury and falls is reduced, and back pain and osteoporosis are prevented.

The Federal Self-Help Association for Osteoporosis emphasizes: "Strength before endurance. Without strong muscles, no strong bones". Studies have shown that regular strength training of at least two workouts per week can achieve an increase in bone density of up to twelve percent.

More independence in old age through strength training

As you get older, regular strength training also helps you cope with everyday life more easily. Strong muscles make it easier, for example, to climb stairs, carry shopping bags and open bottles. Older people create a valuable plus in independence with regular muscle training.

Lowering Blood Pressure With Weight Training?

As the German Hypertension League emphasizes, strength training as a supplement to endurance training helps prevent and treat high blood pressure. Although there is a significant increase in blood pressure during strengthening training, the long-term effects on blood pressure are definitely positive if the exercises are performed correctly.

It is important during training that the upper blood pressure value does not rise above 200 mmHg if possible. In order to achieve a positive effect on blood values, high blood pressure patients should exercise at least twice a week, the experts advise.

Cardiovascular diseases? Train your strength wisely

The German Heart Foundation recommends that newcomers to sports, patients with chronic diseases and patients with cardiovascular diseases, have the individual load limit determined by a doctor at the beginning of strength training. The subsequent training should be tailored to the recommendation of the doctor and carried out under expert guidance in order to avoid errors.

According to the Heart Foundation, a typical training mistake is press breathing. This can lead to undesirable blood pressure peaks, as the heart then has to pump blood into the body against an increased resistance. How athletes avoid press breathing and how good breathing technique works can be learned, for example, under the supervision of a physiotherapist or experienced trainer.

Important NOTE: The information is in no way a substitute for professional advice or treatment by trained and recognized doctors. The contents of t-online cannot and must not be used to independently make diagnoses or start treatments.

more on the subject

  • Subjects:
  • Health,
  • Strength training,
  • Sports,
  • Muscle building,
  • Muscles,
  • Immune system,
  • Blood pressure,
  • Diabetes,
  • Heart,
  • High blood pressure,
  • Cardiovascular diseases,
  • Diseases,
  • Endurance sports,
  • Fat burning,
  • Lose weight,
  • Dumbbells,
  • Training,
  • Osteoporosis,
  • Back pain,
  • cancer