Fabulous Fitness – The Benefits of Strength Training

Written by Bridget on . Posted in Fabulous Fitness

This month’s Fabulous Fitness Fact comes from Sharny Kieser, Director of Sharny and Julius. Their FITlosophy is a fabulous and fresh gift to the world AND a much needed change of tone! 🙂

I personally worked out with Sharny a few years back and was blown away by how much I was challenged, but also by how safe, supported and satisfied I felt! Never did I feel I was in danger, yet I knew I was working hard! If you are after FITspiration and a refreshing perspective DO check out their work and books 🙂

Overall Sharny and Julius believe in (lovingly) pushing everyone to their individual limit so that results can be achieved faster with less time investment required. They also believe that fitness should be FUN and by no means UNCOMFORTABLE.

This month, Sharny talks about the benefits and importance of weight training. For those looking for a quality of life in the future and a faster metabolism now, read on!

Over to Sharny:


There are so many different thoughts about strength training and its importance. Strength training is not all about getting huge and bulking up, sure you can do it if that’s your focus, but there are so many other important factors and benefits to doing strength training. What if I was to tell you that one 30min session of weights once a week with a personal trainer will prolong your life as well as make you stronger, fitter, reduce your body fat, reduce lower back pain and speed up your metabolism!!!!

Did you know cardiovascular fitness doesn’t prevent the loss of muscle tissue. Doing strength training keeps us strong throughout our mid-life years. Adults who do not strength train lose between 2.2kg and 3.2kg of muscle every decade.

Research shows that adding 1.4kg of muscle increases our resting metabolism by 7% and our daily calorie requirements by 15%. Adults who replace muscle through sensible strength training use more calories all day long, thereby reducing the likelihood of increasing fat. Another great benefit of strength training is the increase in your bone mineral density. Strength training has similar effects on bone tissue as it does on muscle tissue. The same training stimulus that increases muscle strength also increases bone density and mineral content; which helps us so much in later life (A 1993 study demonstrated significant increase in the bone mineral density of the upper femur after 4 months of strength exercise.)

One more benefit that I will finish on is lower back pain. We know that strong low-back muscles are less likely to be injured than weaker back muscles. Research on strength training and back pain conducted at the University of Florida Medical School have shown that low back-pain patients had significantly less back pain after 10 weeks of specific (full range) strength exercise for the lumbar spine muscles.

There are so many great benefits to strength training that I could continue to tell you about but the best advice I could give you is to try it for yourself for 3 months and see the difference for yourself not only in what I’ve mentioned above but how you feel about yourself. It is a known fact that people who are fit, healthy and strong feel better about themselves!

-Sharny Kieser


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