So You Benched 200 Lbs... Now What?
I’ve had a lot of fantastic client achievements this week - and with that often comes the challenging question. Now What?
Two of my clients surpassed their goals of 200+ pound bench presses.
First of all - congratulations to both! Hitting a 200-pound bench press is a fantastic achievement. It takes dedication, hard work, and a commitment to proper form.
But with these, both individuals asked, "What does this mean?"
And now, here we are:
Strength training, particularly with heavier weights, goes far beyond aesthetics or bragging rights (don’t get me wrong - there are definitely bragging rights). It unlocks a cascade of benefits that impact your health and well-being in profound ways. Let's delve into the science behind how benching 200 lbs (or more) actually translates to a healthier, happier, BETTER you:
1. Building a Metabolic Powerhouse:
Muscle is what’s known as a metabolically active tissue. Basically, this means it burns calories even at rest. (we love this). By increasing your muscle mass through resistance training, you essentially stoke your metabolic fire. You'll burn more calories throughout the day, making it easier to maintain a healthy weight and keep chronic diseases at bay.
Science in Action: Studies have shown that resistance training can increase your resting metabolic rate (RMR) by up to 10% [1]. This translates to burning hundreds of extra calories per week, even when you're not actively exercising!
2. Taming the Stress Beast:
Cortisol, often referred to as the "stress hormone," can wreak havoc on your body if chronically elevated. I think it’s important to note that cortisol can also do great things in the body, but it mostly gets a bad rap. It promotes fat storage, weakens the immune system, and contributes to anxiety. The good news? Strength training helps to regulate cortisol levels [2].
Science in Action: Research suggests that resistance training can lower cortisol response to stress, leading to better emotional management and overall well-being [2]. Who doesn’t love that?!
3. Building Resilience for Life:
Strength training doesn't just build stronger muscles; it builds stronger bones too. As we age, bone density naturally declines, increasing the risk of osteoporosis. Resistance training helps combat this by stimulating bone growth and increasing bone mineral density [3].
Science in Action: A study published in the Journal of Bone and Mineral Research found that resistance training can significantly increase bone mineral density in the spine and hips, reducing the risk of osteoporosis [3].
4. A Stronger You, Inside and Out:
Strength training isn't just about physical benefits. It's also a potent tool for improving mental well-being. Studies have shown that resistance training can boost self-esteem, reduce symptoms of depression, and improve cognitive function [4].
Science in Action: Research published in the American College of Sports Medicine's Health & Fitness Journal indicates that resistance training can have positive effects on mood, anxiety, and overall cognitive function [4]. Again, we love this!
Hitting a 200-pound bench press is a fantastic achievement, but the magic truly happens when you incorporate progressive overload.
Progressive overload involves gradually increasing the weight, sets, or reps you lift over time. It's the key to unlocking your body's full potential and reaping even greater benefits. All of my clients have this incorporated in their workouts in some way or another.
Here's how progressive overload benefits your body and mind:
Muscle Growth and Strength Gains: As you challenge your muscles with heavier weights, they adapt by getting stronger and larger. This translates to not only increased lifting prowess but also improved functional strength for everyday activities. Imagine carrying groceries inside in just one trip or climbing stairs while on the phone without getting huffy!
Mental Toughness and Confidence: Pushing yourself with increasing weight builds mental resilience. You learn to overcome challenges, set new goals, and witness your own progress. This translates into a newfound confidence that spills over into all aspects of your life. The more you put yourself under controlled stress and nothing bad happens, the better off you are.
Remember, progressive overload doesn't have to be a giant leap every workout. Even small, consistent increases can make a big difference. It's about constantly challenging your body in a safe and controlled manner to keep those adaptations coming.
Want to learn more or get started on your own strength training journey? Contact me today!
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