I’ve heard this said so many times. I’ve said it myself. I’ve had interesting conversations about Strength and what it really means. And Strength is a key component of my Wellness.

This is the first part in a mini series of blogs about Strength. And in this blog I’m going to share some of the science behind why Strength is important. 

And if you’re wondering why you should carry on reading…

Then the real purpose of this mini series of blogs about Strength is to help us keep showing up on our mats for our Yoga practice and to practise with intention. Some days we need to tap into the Why, to help us get on our mats to practise. And Strength is a key part of it.

So let’s get into the science.

Strong Bones

To get strong we need to train to be strong, and the act of strength training helps us develop strong bones. When we stress our bones, we can increase bone density and reduce risk of breaks and fractures and osteoporosis. When our bones are placed under sufficient mechanical load, it tells the body to reduce the rate it breaks down old bone and to speed up the rate it creates new bone. 

Over time this causes a net increase in bone mineral density, and it’s this that helps ward off osteoporosis. And if you’re thinking this is just a problem when we get older; we start to lose bone density from the ages of 25-35, so there’s no time like the present to build our bone density. 

If you want to read more, then this study talks all about using Resistance Exercise to build strength, and Yoga can be a form of Resistance Exercise. Note: I say ‘can’, as not all Yoga has that Resistance Exercise element for strength building, but more on that later.

Strong Muscles Help Protect Joints From Injury

Building strong muscles helps support our joints. 

I learnt this as a small girl. I was born double jointed in most of my joints with a high degree of flexibility and mobility. But it caused me pain in my joints and to struggle to do some simple things like walk without rolling over onto my ankles or to hold a tennis racket. A doctor recommended I take up horse riding or ballet to strengthen my muscles to support my somewhat floppy joints. He also said if I didn’t look after my joints I could end up with arthritis in my 20s. And that message about building muscle strength to support my joints or risk longer term problems, really stuck! 

Strength training, sports, and Yoga for the last 23 years, have all kept me physically strong and my joints in excellent health.  

Back to the science! This study explores the prevention of injuries from strength training in athletes.  It concluded: “Increasing strength training volume and intensity were associated with sports injury risk reduction”.

Whether it’s in day to day life, running a 5k, or as an athlete, strong muscles help prevent injury. 

Strong Muscles Contribute To Better Balance

This study shows that stronger muscles can improve joint stability and neuromuscular coordination - both which improve balance. 

I have seen this in my own Yoga practice, and in others. Balance requires an element of control over our whole body, not just the standing foot. The more muscle strength we have, the more our whole body can move/tweak/adjust to find and maintain our balance. 

So stepping onto our mats to build strength, helps us balance better on our mats and in daily life. And if we can balance better in daily life we reduce the risk of falls.

Strength To Improve Endurance 

It’s well known in the sporting world that strength training helps improve endurance in athletes. This study is one of many.

And many of us have experienced this ourselves. Maybe it was training for a 5K, a Marathon, a Triathlon, or to play your favourite sport. Or on your Yoga mat, to hold your Warriors for a few more breaths!

Or it could be noticing that when you’ve been working on your strength, you can carry your groceries that much further, run after your children that much more, or more easily and quickly climb a hill when out walking in the muddy English countryside. 

Other linkages between Strength Training and Health

Science is exploring more and more the linkages between strength training and improved heart health, metabolic health, mental health, sleep, and even Altzheimers. 

So a little re-cap. 

Do you want to live a long and active life; where your bones are strong, your joints supported, you can move and keep going for longer doing what you love? 

Then strength is a key component to your Wellness. 

And in the next of this mini-series; I Want To Be Strong - Part 2, I’ll explore how Yoga can help you build that strength.

For now, I hope this has inspired you, or at least reminded you of some key reasons to up that strength work. 30 more seconds in Plank anyone….