Strength and Endurance

People lift weights for various reasons, strength and endurance, health reasons or just to look good. The health benefits of exercising are overwhelming. There are two basic types of weight training that produce different results. These principles become important for individuals who are training for different sports. Training with heavy weights and fewer repetitions develop strength. Training with light weights and more repetitions develop muscle endurance.

Many effects of weight training beyond just improving the physique were researched and found that weight training is more effective in improving physical health. Longer lasting fat loss is one of the important benefits that many people overlook. The growth of lean muscle tissue increases the rate of calorie burn during rest and during activity. Muscles require more calories to maintain and function than the fat can store. The fat loss benefit of adding just three pounds of muscle is impressive because those three pounds of muscle can lead to a loss of 31.4 pounds of body fat over a span of a year, and because this loss comes at your current caloric intake it will be a permanent loss. The added muscle will also add shape to the body and many people find that they achieve their desired look much quicker with weight training combined with a sensible diet, than aerobic exercise. Unlike aerobic exercise, weight training works even when you are not exercising.

Improved metabolism of proteins, carbohydrates, fats, essential vitamins and minerals are one of the great benefits of weight training. The body’s need for energy to repair components forces the body to metabolize nutrients more efficiently and makes better use of the food we eat. This also leads to better health along the entire gastrointestinal tract.

The added strength from weight training makes day to day activities easier. This leads to more energy because the muscles do not have to work as hard to move the body around. More productivity in your daily tasks is another benefit. If you are looking to lose weight, reduce body fat, improve your body shape or improve performance and health, the key to your success includes regular sessions of weight training.

Beyond just feeling and looking great, weight training has many benefits that will help your body over the course of your lifetime. Whether you do strength training with weights or without, the benefits are too great to ignore. If you are looking to add any one thing to your lifestyle to increase your health, weight training should be it. Here are the top benefits to strength training:

  • Disease prevention
  • Functional strength/lean muscle mass/power endurance
  • Body mechanics
  • Improves mood
  • Increase metabolism
  • Burns fat/calories
  • Bone density
  • Improves balance, flexibility, mobility and stability
  • Weight loss
  • Enhances confidence and self-esteem
  • Aging gracefully

Youth Weight Training- If established training guidelines are followed and if nutritional recommendations are adhered to, participation in regular weight training will have a favorable influence on growth at any stage of development. The focus is on moderate weights and controlled movements, with a special emphasis on proper technique and safety. Youth can build muscular strength using free weights, resistance bands, or body weight exercises. Recent research indicates that strength gains of roughly 30% to 50% are possible for youth during childhood and adolescence following 8-12 week training programs.

Our Master Trainers specialize in well-rounded physical activity programs that includes, exercises for cardio-respiratory fitness, flexibility, agility, and balance.


  • Sports performance
  • Muscle strength
  • Muscular endurance
  • Body composition
  • Bone mineral density
  • Cardio-respiratory fitness
  • Motor performance skills
  • Resistance to injury
  • Mental health and well-being
  • Stimulate a positive attitude towards a lifetime of physical activity
Weight Training Picture
Weight Training Picture