Until recently, the benefits of strength training weren’t clearly understood. True, lifting weights builds stronger muscles and you’ll look better in your tank top, but there are now many more fabulous reasons to lift your dumbbells. In fact, there are so many benefits, I don’t have room to list them all, so here are what I consider the “Top 5″:

1. Strength training (also called weight lifting or resistance training) helps you lose body fat. Pound for pound, muscle requires more energy to maintain than fat. This means that the more muscle mass you have, the more calories you’ll burn per day, even at rest. Note, I didn’t say you have to look like a bodybuilder, unless that is what you’re going for.

2. Strength training improves body image. A study from McMaster University examined the effects of a 12-week strength training program on 44 previously sedentary women and men. After the 12-week program, every participant noted an improved sense of well-being and improved body image. The women were more influenced by how they looked, whereas the men were more influenced by how they felt.

3. Strength training burns FAT! EPOC (post-exercise oxygen consumption, also known as the exercise “after-burn”) increases significantly in both magnitude and length after intense bouts of strength training. Perform a minimum of 3-5 sets of 8 different exercises, and 12-15 reps of each exercise to reap the post-exercise calorie-burning effects.

4. Strength training positively impacts resting blood pressure. Researchers at the University of Maryland found that a 3-day/week strength training regimen that lasted for a minimum of six-months decreased RBP from a high-normal range to a normal RBP level.

5. Strength training prevents muscle loss. While some calorie restriction will probably be necessary for you to lose weight, you must be careful not to restrict calories too much. Most experts agree that 1200 calories/day is the lowest you should go to lose weight without dipping into your reserves for needed energy. What reserves am I referring to? Your muscles! If you start to break down muscle, unwanted side-effects occur. A Lower Resting Metabolism is one of them. According to Len Kravitz, PhD, severe calorie restriction without strength training can suppress resting metabolism by as much as 20%, resulting in a weight plateau or in some cases, weight gain as your body goes into “starvation” mode and clings to every calorie you consume in order to conserve valuable energy.

What is the number one goal most individuals have when they initiate a new fitness program? You probably didn’t have to flex your brain muscle much on this one — most people want to lose weight. Or put another way, they wish to burn fat! And lots of it.

To burn fat, a few things need to happen:

1) Get in the “200 club!” The “200 club” is what you get to “join” when you accumulate 200 or more minutes of cardiovascular activity per week. This seems like a lot, but if you break it down by day, that is roughly 30 minutes of cardiovascular activity per day. The good news is that it doesn’t have to be one long bout of sustained effort – 2 to 3, 10 min bouts of cardio will do!

2) Cross-train! If you typically only run, then add cycling. If you are an elliptical machine junkie, try cycling 1-2 times per week. Ideally, you will want to cross-train between 2 or more modalities within the week, but adding variety every couple of weeks is great too. Do what you can, when you can, and mix it up as often as you can.

3) Strength train! Studies show that EPOC (post-exercise oxygen consumption) remains elevated, burning fat for hours after a solid strength training routine (8-10 total body exercises, 8-12 reps per exercise to fatigue, 2-3 sets per exercise).

4). Circuit train! Circuit training is a great way to turn up the heat, add some variety to a stale routine, and I find it makes the time pass more quickly on those days when I’m just not in the mood for 40 mins of cardio or 40 mins of strength training. With circuit training, you can alternate between strength sets and short, but intense, bouts of cardio.

Here is a fun circuit routine to try:

1. Strength sets of Chest Press and Leg Press
2. 3 minutes of cardio at 75-80% of max heart rate
3. Strength sets of Rows and Dumbbell flyes
4. 3 minutes of cardio at 75-80% of max heart rate
5. Strength sets of Calf Raises and Reverse Lunges
6. 3 minutes of cardio at 75-80% of max heart rate
7. Strength sets of Overhead Shoulder Press and Lat Pulldowns
8. 3 minutes of cardio at 75-80% of max heart rate
9. Strength sets of Bicep Curls and Tricep Press-ups

Do 8-12 reps of each strength exercise to fatigue (i.e., the last rep is hard), 2 sets of each with minimal rest between.

As always, combining healthy eating with any exercise routine will produce results more quickly than exercise alone, so eat smart AND work out smart.

Cheers!

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.