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Strength: TFA January Workout Emphasis

It’s a new year and that means it’s time to set some new fitness goals! If you’re looking to take your performance to the next level in 2023, join Trained for Adventure for our special training emphasis for the month of January: strength development.

How Getting Strong Now = More Fun Later.

Why focus on strength now, you may ask? While it’s true that outdoor activities may not be at the top of everyone’s list during the colder months, winter is actually the perfect time to work on building up your strength. Not only will it help you stay active and healthy during the winter season, but it will also set you up for greater performance once the warmer months roll around.

So what are the benefits of developing strength during the winter? Here are just a few:

Improved athletic performance

Building strength doesn’t just mean being able to lift heavy weights in the gym. It also translates to improved performance in a variety of sports and activities, including running, cycling, and even hiking. By strengthening your muscles now, you’ll be able to tackle any outdoor activity with greater ease and efficiency.

More specifically, becoming stronger translates directly into greater power and force output. This can then improve your speed, as stronger muscles can generate force more quickly. Since a strong muscle uses less of its total capacity per step or repetition, you may see your endurance improve, as well.

Increased Durability

Strong muscles are less prone to injury, and that’s especially important when it comes to outdoor activities. By building up your strength during the winter, you’ll be better equipped to handle the physical demands of your favorite outdoor pursuits, reducing your risk of injury when you hit the trails or slopes.

This happens because stronger muscles are inherently more stable. This increase in stability means your body can handle unexpected turns or twists better than an untrained body.

Stronger muscles are also able to absorb and distribute shock more effectively. This is especially important for repetitive impact activities like hiking or trail running. When combined with the greater muscle endurance and control achieved from an effective training program, you become much more resistant to fatigue-related injuries.

Greater endurance

In addition to improving your performance, strength training can also help boost your endurance. Stronger muscles are better able to handle the demands of long-distance activities, so you’ll be able to go further and for longer periods of time without getting as tired.

Additionally, strength training can improve your recovery time, allowing you to bounce back faster after a hard climb or hike. You may also find that you can handle more hard and fast bursts of activity than you could before.

Increased bone density

As we age, our bone density naturally starts to decline. However, strength training can help slow down this process and even increase bone density, making us less prone to fractures and other injuries.

This is especially important for active people because many of us frequently expose ourselves to uneven or unstable terrain. Strength training helps by increasing your bones’ tolerance for the repetitive impacts experienced during activities like running or hiking.

Relatively heavy weights, jumping, and plyometrics are some of the best tools to produce this adaptation.

Better Mental Health

Exercise is not just about physical performance. Strength training has also been shown to have a positive effect on mental health, helping to reduce stress and improve mood. And let’s face it, we could all use a little pick-me-up during these cold, dark winter months.

Regular exercise has been shown to reliably reduce stress and anxiety. This is partly because beyond being a physical release, training causes the body to release endorphins, which are chemicals in the brain that act as mood boosters. In addition to improvements in your mood, a good workout can help you sleep better.

As you see your strength and endurance improve, you may also notice an increase in self-esteem. This can be especially beneficial during the winter, when the shorter days and longer nights can sometimes leave us feeling down or depressed. By setting and achieving fitness goals, you’ll feel a sense of accomplishment and pride in yourself, which can translate to greater confidence in other areas of your life.

These are just a few of the many great reasons to focus on strength development this winter.

Whether you’re a seasoned athlete or simply looking to stay active and healthy, Trained for Adventure has the training plan for you. With January’s emphasis on strength development, you’ll be ready to take on all of the outdoor adventures that the warmer months have in store.

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