Can strength training improve physical fitness?

The answer is yes, but the premise is to follow scientific training logic. Blind practice may cause damage to the body.

I took care of a girl who worked in new media two years ago. When she first came to see me, she would catch a cold every time the season changed. Her waist hurt so much that she couldn't straighten up after sitting for a day. A physical examination revealed that her bone density was low. According to her, "I feel tired even if I walk even two steps." Later, she followed me to practice strength training three times a week, starting with basic exercises such as empty bar squats and dumbbell chest presses. Each session lasted only 40 minutes, and she only persisted for three months. The last time half of the people in the office got the flu, she didn't catch it. The lumbar prolapse that had been painful before had not been a problem for a long time. Last week, she went to climb Mount Huangshan with her friends, and her legs were not sore after coming down.

Some people will also say, "I have been practicing strength training for more than half a year, my knees are injured and my shoulders are hurting, and my physical fitness is not as good as before." This is really not the fault of strength training. I have seen a young man in the gym before. He dared to do 100kg squats just two weeks after training.

In fact, the "physique" we often talk about does not just refer to "not catching a cold". Muscle mass, bone density, basal metabolism, and joint stability are all core components. Strength training happens to be one of the few exercise methods that can specifically stimulate these indicators. —Your muscle mass has increased by two or three pounds. You can climb stairs without breathing heavily while carrying heavy objects. Your bone density has increased. You are less prone to fractures when you fall when you get older. Your basal metabolism has improved. You can maintain a normal weight without starving yourself. These are all real physical improvements.

Of course, don’t boast that strength training is omnipotent. There are also many pure strength enthusiasts around me who have developed very big muscles. Last time I ran for 3 kilometers, I was more out of breath than anyone else. This is the result of only practicing strength and neglecting the heart and lungs. After all, physical fitness is a comprehensive indicator. If you really want to become stronger in all aspects, do aerobic for half an hour once or twice a week. Don’t stay up late and eat blindly. The effect is really best when combined with strength training.

I was chatting with a 62-year-old man in the gym a while ago. He has been practicing strength training for almost 10 years, and now his physical examination indicators are more normal than many 30-year-old young people. The last time he went to buy rice at home, he carried a 20-pound bag up to the 5th floor in one breath. His face was not red and he was not out of breath. Do you think this is the best proof that strength training improves physical fitness? Of course, if you take a rest for half a month after practicing and rely solely on blind gestures, then all training will be useless.