Well-balanced physical fitness has three basic components: endurance, strength, and flexibility. Endurance supports cardiovascular health with aerobic exercise, strength supports musculoskeletal health with muscle-building movements, and flexibility supports a healthy range of motion with stretching. For the purposes of this article, we’re comparing stretching and strength training to determine which is most beneficial.
Of course, which is better often depends on a person’s unique situation, but in general, strength training offers more functional benefits than stretching.
The Role of Stretching
Stretching is a physical activity designed to improve flexibility and range of motion, and stretches fall into two categories:
- Static Stretches - Static stretches are poses or positions that are held for about 30 to 60 seconds in a standing or seated position. These stretches promote relaxation, reduce muscle tension, and increase flexibility. These stretches are recommended after exercise for a better recovery.
- Dynamic Stretches - Dynamic stretches are repetitive moves that take the body (or parts of the body) through a range of motion. They increase blood flow while improving agility and coordination. These types of stretches are recommended as a warm-up before exercise to prepare muscles for activity and help reduce injury.
While flexibility is a vital part of overall physical fitness and injury prevention, stretching does not build muscle, increase strength, or enhance endurance.
The Power of Strength Training
Strength training uses resistance (for example, body weight, free weights, machines, or resistance bands) to build muscle strength. This type of exercise has several valuable health benefits:
- Increases Strength - Strength training breaks down muscle mass, triggering the repair and generation of muscle tissue in the body. As a result, you gradually become stronger.
- Improves Bone Density - Resistance training puts pressure on the bones, and this stress triggers the generation of new bone matter, helping to keep your bones strong throughout life.
- Supports Weight Management - Strength training itself burns calories. As your muscle mass increases, it also helps to improve your metabolism and increase the number of resting calories you burn throughout the day.
- Helps With Chronic Conditions - Strength training has been shown to help with the management of chronic health problems like cardiovascular disease, arthritis, back pain, obesity, diabetes, and depression.
- Improves Cognition - Strength training can also help to improve cognition and slow cognitive decline.
- Improves Confidence - Compared to other types of physical activities, strength training has been shown to have the most significant positive impact on body image and confidence.
Strength training is hard work, but those who commit to practicing it regularly see and feel the positive difference that building muscle mass makes in their lives.
The Functional Benefits of Strength Training
In addition to more general health benefits, strength training also improves physical functionality in your daily life. Strength training increases the power of key muscle groups that are used in everyday movements and activities such as standing, walking, sitting up, bending over, reaching, climbing, and lifting. Having stronger muscles helps to prevent injuries as a result of routine movements, enhance balance, and reduce the risk of falling.
Strength training also enhances performance in athletic activities. It reduces the risk of sports-related injuries and helps athletes become stronger competitors who can move faster, throw farther, or hit harder.
Strength Training Wins, But a Balanced Routine Is Important!
A balanced fitness routine that combines aerobic exercise with strength training and stretching is always best, but if you find yourself in a situation where you’re choosing between a fitness routine based on flexibility or a fitness routine based on strength training, then you will reap the most long-term health benefits from strengthening your muscles.
At Fyzical, we can work with you to create a well-balanced, individualized wellness routine that makes the most of your exercise time with a safe, targeted program designed to help you overcome injuries, promote healing, and improve your overall physical and mental well-being. To learn more about the benefits of strength training, stretching, and aerobic exercise, we welcome you to contact us today.