Is your definition of a 'fitness regime' restricted to walking, running, or other forms of aerobic workouts? If so, it's time to re-think your fitness goals. Ensuring your weekly dose of strength training is essential to have all-around fitness, flexibility, and agility. Not only does it help you to train better without getting injured, but it also will help you live a healthier, longer life. Here are a handful of reasons for you to ensure a weekly dose of strength training:

1)  Trainers say that while aerobic workouts burn your calories during the workout session alone, strength or weight training routines go on to do that better throughout the day and thereby lose weight better. In the hours following a weight training session, your resting metabolism stays elevated for up to 38 hours, according to experts. Interestingly, such an increase isn't reported with cardio workouts.

2)  Strength training helps you reduce the risk of Type 2 diabetes. According to the American Diabetes Association, people with Type 2 diabetes should do at least three strength-training sessions a week on alternate days. You can avoid heavy lifting and opt for gentler routines first. Following the advice of your doctors and trainers, you can move on to heavier, tougher routines.

3)  Weight training will make sure that your tendons and muscles function better even while you engage in aerobic activities. This is because weight training ensures that they stay strong, even as you age. The chances of lower back pains, fractures, decline in bone mass and more can also be avoided through regular strengthening routines.

4) Improved sleep quality is a much sought-after benefit of weight training. According to a study, while aerobic workouts can add 17 minutes of more sleep at night, weight training can add up to 40 minutes of sleep per night. It results in our body producing adenosine, a naturally occurring substance that helps to relax and dilate blood vessels. This will make it easier to fall and stay asleep.

5) Experts say strength training can also have some psychological benefits. Even mental health groups in various countries have begun formalising 'lifting' as a healing tool for patients. There are even 'trauma-informed weight lifting certification programmes' for trainers, which aim to ensure the psychological benefits of weight training for those in need. Moderate to high-intensity training is the best fit for those looking for some mental healing through strength training.

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