Stop Your Body Pain With This Exercise – Strength Training
Lacey Strength Training for Patients with Chronic Pain
What is Strength Training?
Strength training is designed to improve muscular structure by exercising a specific muscle or muscle group through outside resistance. It can also be referred to as weight or resistance training. Ultimately the goal is to build muscle in areas where smaller unworked muscles are weak.
Benefits of Strength Training for Chronic Pain
When you suffer from Chronic Pain, even the smallest task can hurt. MASJ works with you to identify your weaknesses and your abilities. Strength training helps to make daily activities easier whether it’s climbing stairs or doing outdoor chores. We focus on the health benefits of strength training that can help reduce your chronic pain. When muscles are stronger, your effort decreases which help prevent weakening muscles. People with illnesses such as fibromyalgia were told to avoid strength training exercises. New studies show these exercises can be highly beneficial. Research demonstrates the safety and benefit of this strength training exercise for people with fibromyalgia. If you are struggling with back and neck pain, evidence also includes that strength training exercises help. By strengthening muscles, it puts a stop to long-lasting cycles of pain.
Why is Strength Training Important in General?
Strength training exercises are the most important exercises to stay healthy and improve your body’s overall abilities. As we age, muscle strength decreases. To prevent this, work on strength training exercises. Less than 25% of Americans over the age of 45 engage in strength training. The elderly worry about being injured and women worry about bulking up and looking manly. However, if you don’t work to strengthen your muscles, they will decline by 25% of what you had in your mid-30’s when you reach 70. They will decline by 50% by the time your 90. At around age 30 you lose as much as 3% to 5% of lean muscle mass per year. Everyone, no matter the age can benefit from Strength Training.
Strength Training Exercises
Strength training is basically adding weight, creating resistance in a push or pull fashion. There are many different ways to strengthen your muscles!
- Bodyweight Resistance by doing exercises like push-ups, squats, lunges, step-ups, crunches, burpees. Check out 15 Minute Strength Workout for ideas
- Medicine balls are like free-standing weight but can help build stability with certain exercises.
- Weight Training with free-standing weights
- Using weight machines at the gym
- Resistance Bands are great for strengthening as it causes resistance to make your muscles work harder without adding more weight.
- Find Weight in items around the house or outside. Use a chair or a heavy log.