Experts believe that if you want to remain healthy, active, and self-reliant for a long time, then it is very important to make strength training a part of your daily routine.

Strength Training

Many people think that building muscle is only important for bodybuilders or gym-goers, but the truth is that strong muscles are fundamental to health for everyone at any age. Muscles not only enhance the appearance of the body, but they are also directly linked to our metabolism, blood sugar control, bone strength, and our ability to remain active as we age.

Experts believe that if you want to stay healthy, active, and self-reliant in the long run, it's crucial to include strength training in your daily routine. According to Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard University, and Stanford University, muscles act as medicine for metabolism, but people don't understand its true power. So, let's understand from a doctor why strength training is important.  

Why strength training is important

1. Improved insulin sensitivity and blood sugar control -  The food we eat is converted into glucose (sugar) in the body. The hormone insulin works to convert this glucose into energy. Muscles are the body's largest storage site for glucose. When the body has adequate muscle, they store excess sugar. This prevents sudden blood sugar spikes and reduces the risk of type 2 diabetes. More muscle means better insulin sensitivity and a healthier metabolism. 

2. Glucose storage capacity - It's estimated that the body's muscles can store up to 400 grams of glucose. If muscle mass is low, this excess sugar can accumulate and cause problems. Therefore, people with good muscle mass tend to have more stable blood sugar levels. 

3. Support in Aging - As we age, the body's muscles gradually decline. This is considered a normal aging process. However, with timely strength training, this decline can be prevented. Strong muscles aid mobility, maintain balance, reduce the risk of falls and injuries, and reduce stress on joints, allowing individuals to remain independent and active for longer. 

4. Strengthens bones - When you lift weights or do resistance exercises, your muscles exert tension on your bones. This tension signals your bones to become stronger. Regular strength training increases bone density, reduces the risk of osteoporosis, and decreases the likelihood of fractures. 

5. More calorie burn - Fat stores energy in the body, while muscles use energy. Muscles continue to burn calories even at rest, meaning that if you have more muscle, you burn more calories without even doing anything. This speeds up your metabolism, keeps your weight under control, and reduces the risk of fat gain. 

Easy ways to increase muscle mass

1. Make strength training a habit - Strength training doesn't just mean lifting heavy weights. You can exercise with dumbbells, machines, resistance bands, or even your own body weight. When you weight train, muscles undergo minor microscopic wear and tear. The body repairs these injuries and makes them stronger. This process increases muscle size. It's beneficial to strength train at least 3–4 days a week. 

2. Get the right amount of protein - Protein is essential for muscle repair and growth. It's generally recommended that everyone consume 1.6 to 2.2 grams of protein per kilogram of body weight. Good protein sources include eggs, pulses, cheese and milk, chicken and fish, and soy products.

3. Eat a little more calories - If you want to gain muscle, you'll need to eat a little more calories than you burn. But remember to choose a nutrient-rich diet, not junk food. 

4. Adequate sleep and rest - Muscles grow during rest, not in the gym. Get 7–9 hours of sleep daily and allow 48–72 hours of rest before training the same muscle group again.