Do I need strength training if I just want to be lean and fit?

In the world of fitness and wellness, several people want different things. That is why sometimes it is not good to follow what others are implementing to achieve their goals because often our goals are more likely to be achieved using our own tailored plans- that is that fit our routines, endurance capacities and target our end-goals. One of the goals that people often differ in their perspectives is between bulking and being toned out. Some guys just want their bodies to have the body size of The Rock (Dwayne Johnson) and others only want to be lean without bulking like Cristiano Ronaldo. The question that then arises is whether there is a need to engage in strength training if the end game is to just have a lean and fit body.

It is not surprising that many people think that there is no point in ‘wasting’ their time weightlifting when their aim is to just achieve leanness. Well, for health purposes, aerobic activities, such as running, sprinting, cycling, etc. get greater attention and rightly so, considering that they directly enhance our cardiovascular health more significantly than strength-training exercises. However, there seems to be an overlap between strength training and cardio exercises. Some studies have noted that strength training helps diabetics regulate their glucose and insulin levels more effectively than aerobic exercises. It is also key in controlling hypertension and depression. It would thus seem that whoever is trying to achieve fitness and leanness should combine the two to reap maximum benefits.

Besides, strength training burns fat faster than cardio exercises. This is something that has probably been sung to you several times. The idea is that strength training exercises stimulate the body to increase its anabolic activity (synthesis of muscle proteins), resulting in the growth of more muscle. The hypertrophied muscle will now require higher metabolic demands, resulting in the utilization of more body glucose and fats during exercise and even during rest. Studies indicate that one’s metabolic activity remains high even 48 hours after their last weightlifting session. For aerobics, the burning of fat and glucose lasts only a few hours after the exercise, giving weightlifting an upper hand in the process of achieving leanness and staying fit quickly through fat loss.

Finally, strength training is key in maintaining strong bones. I know what you are thinking. Why do I need strong bones when all I do is just walk? Haha. No, really, you need strong bones for body stability when lifting heavy objects, climbing, etc. You may not realize the importance of strong bones today, but someday you may need them. And when that day comes, I hope you would be ready and not saying “I wish I had.” So, do you need strength training exercises if your objective is to stay lean and fit? Absolutely! Pick at least two days and pump some iron. It is time to get ‘dem muscles.