Strength Training Benefits

Note: If you tear your arms off while weightlifting, you’re doing it wrong.

Strength training is near and dear to my heart. As a former Mr. America and certified personal trainer, strength training and fitness are my passions. For those of you who work out with me, or one my amazing trainers, you know the key to your fitness success lies in strength training. The number one question I get from new clients is “Why?” Let me see if I can break it down for you.

What is Strength Training?

Barbell Curls

Barbell Curls

Strength training and weight lifting are key to your core fitness. While weightlifting is a key component to strength training, strength training may utilize more than just weights and machines. It may also encompass body weight resistance, such as resistance straps, bands, ropes, weighted balls and more. Both are essential to building muscles and increasing strength.

Strength Training Benefits

The more muscle you build, the more you increase your metabolism and reduce your body fat. Enough said? Who doesn’t want to feel stronger and look better with, or without clothes? I know I do. But I don’t just do this to look good, I do this for my long term health benefits. As do my clients. The health benefits to strength training are second to none. Name any other form of exercise that increases bone density, reduces blood pressure, improves balance and coordination, builds muscle and heart strength? Added bonus, fewer trips up the stairs with groceries, opening your own jars, lifting your luggage into the overhead bin, the list goes on.

Strength training helps with many intangible things as well. Increased energy and less stress. More confidence in your physical appearance. Clothes fit better, your posture improves, you look and feel better. And yes, people will notice.

Antiaging Effects

over 50 fitness

over 50 clients Eric and Gale

In addition, as we age, our bodies start to break down. There isno better workout for a person, young or old, to help stave off the physical manifestations of aging. Sarcopenia – the breakdown of skeletal muscle, arthritis and osteoporosis are all symptoms of aging and can be alleviated in many ways by strength training throughout your lifetime. Even clients that come to me in their 50’s and 60’s have seen dramatic improvement in bone density and muscle strength after a short time.

Nutritional Plan

If you want to get that beach ready body, you’ll need a nutritional plan that will help you to build muscle and cut excess fat weight. Proper nutrition mixed with the right amount and types of exercise will get you the body of your dreams given enough time and consistency as long as you do everything right.

Below is a brief overview of basic nutrition concepts.


healthy fat almonds
Do not confuse fat with unhealthy junk food. Healthy fats from nuts, coconuts, fish, olive oil, and dairy play a key role in building muscle. Fats provide the body with the energy needed to fuel the muscle-building hormones in the body. Make sure to get the right amount of fats daily, especially during the morning hours.  Be aware that you can eat too many healthy fats as well.  Fat contains 9 calories per gram, more than double to 4 per gram contained in protein or carbohydrates.  By the way, alcohol contains 7 calories per gram.  Alcohol will derail your fat loss efforts, read about that by clicking this link.

grilled lean fish
The major factor for muscle-building is protein. This is the most important substance to intake, as it is what allows your body to repair and create new muscles. If you workout daily, your body is constantly building muscle, even on rest days. Whey powder is the most popular way people get the minimum amount of protein per day, but eating foods that contain protein is recommended over whey powder. The amount of protein varies depending on your body type and fitness routine, which you can find out from a personal trainer. Protein can be found in foods like beef, poultry, fish, milk, whey, and egg whites.

Carbs is another thing people get confused about. There are healthy carbs and unhealthy ones. The carbohydrates you want are the ones from fruits and vegetables. Any other source is unhealthy and will not aid you in bulking. It is recommended that you eat vegetables with every meal. Fruits are best eaten in the morning to provide your body with natural energy throughout the day, as well as after an intense workout to prevent excess fatigue.

In order to build muscle while losing fat, you will need to make sure to meet your calorie requirements.  If you eat too few calories, your body responds by slowing the metabolic rate and feeding on muscle for energy. The amount of calories your body will need depends on your workout that day as well as your age, height, weight and body type. This is why it’s important to create a customized nutritional plan, which a certified sports nutritionist like me can help you with. If you follow the advice of your personal trainer and stick with the plan, you will look like a celebrity in no time!

bodybuilding meals

Click pic to order from Icon Meals – my shortcut to perfect nutrition!

For me, though, strength training is a lifelong journey. I strive to increase my health and fitness every day.  I eat clean, balanced meals, I work out with weights and I take care of my body. I don’t just want to look great, I want to feel great and know that I do my best every day to take my health and fitness in my own hands.

It’s never too late to start with a health and fitness program, but why wait? Think of all the good you’ll do your body now.  Today.   No two people are the same, and no two workouts are the same when you’re training with me, or my trainers. We customize a workout and nutrition plan that’s right for you. Your strength, fitness, health and well-being are all addressed in your first consultation and we continue to monitor your success.

Contact me today to set up an appointment.

Why wait to change your life?

PS: Live in the South Bay?  Check out my Manhattan Beach personal trainer site!

Esther 2004 Venice Muscle Classic
Venice Muscle Classic Figure Short 1st place!
Comeback at age 46
2010 Orange County Masters and Open Bikini 4th
Esther 2004 NPC Tournament of Champions
Tournament of Champions Figure A (3rd)
Esther 2004 NPC Tournament of Champions
Tournament of Champions Figure A (3rd)
2004 Max Muscle Naturals
Esther and Coach Jason
Esther 2004 Max Muscle Naturals
Max Muscle Naturals Masters Short (3rd)
Esther 2004 Max Muscle Naturals
Max Muscle Naturals Masters Short (3rd)
Esther before and after 2003
Esther's initial transformation at age 39
Esther before and after 2003
Esther's initial transformation at age 39

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Posted in Health & Fitness by Jason Kozma | Comments Off on Strength Training Benefits

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