How can strength training make us stronger at work?

As a fitness trend, strength training has never been more popular. But what are the employee wellbeing benefits of strength training? How (and why) should you encourage your employees to give it a go?

What are the benefits of strength training on employee wellbeing?

Strength training doesn’t have to mean heavy barbells and dumbbells. Any kind of resistance training counts as a strength workout, from gym resistance machines, functional tools like kettlebells, and even resistance bands.

Strength training builds and maintains muscle tissue and strengthens bones, which can reduce our risk of musculoskeletal issues, improve posture, help manage blood pressure, and keep our metabolic rate higher than if we didn’t strength train at all. For employees, the benefits of strength training are far more than looking good. Here are just some of the ways regular strength training can benefit people at work:

• Improved physical health – resistance training strengthens bones, muscles, and connective tissues, reducing the risk of common injuries like lower back, neck, and shoulder pain.
• Better mental wellbeing – strength training can reduce stress, improve self-esteem, and add to a person’s confidence.*
• Increased energy levels – strength training builds stamina and reduces fatigue during the workday.
• Better posture – strengthens core muscles and shoulder stability, helping prevent back pain and other common issues.
• Improved cognitive function – strength training needs coordination, and can boost focus, memory, and even decision-making skills.

Why encourage employees to engage in strength training?

You might not know much about the ins and outs of your employees’ exercise habits. But it’s worth encouraging them all to do some strength training. You could do this by adding an educational element into their fitness employee benefits, or by hosting ad-hoc wellness workshops on the topics of strength training for different demographics.

In the short term, employees may experience better sleep, reduced stress, and increased energy levels. Regular strength training can lower the risk of chronic diseases, potentially decreasing absenteeism and increasing retention.

Strength training also has significant long-term benefits that can impact rates of absenteeism and employee health, including reduced risk of cardiovascular disease and osteoporosis, better management of chronic conditions like diabetes and arthritis, and improved mental health, including symptoms of anxiety and depression.**

5 workplace health issues improved by strength training

1. Lower back pain – almost all strength training exercises improve the core muscles of the abdominals, lower back, hips, and glutes. This can vastly reduce the risk of back pain (and help those with back pain manage it better).
2. Repetitive strain injuries – specific resistance exercises can strengthen muscles that are taxed by repetitive movements at work, helping employees have a better quality of life at work and at home.
3. Poor posture – strengthening postural muscles, inducing the core, shoulders, chest, and upper back, can counteract the effects of prolonged sitting, driving, or screen work.
4. Stress and anxiety – it might seem counter intuitive, but strength training can be a powerful stress management tool, and can boost feelings of self-worth and confidence.
5. Obesity and related health issues – regular strength training maintains a healthy metabolic rate and builds metabolically active muscle tissue, helping with weight management.

Workforce demographics and strength training

Strength training in gyms has increased in popularity, particularly with younger people and women. It’s worth noting that certain demographics may be less keen on incorporating strength training into their exercise routines.

Older employees may have concerns about how to strength train safely, or may believe they are too old to start lifting weights without injuring themselves, or believe strength training is only for younger individuals. Some women may perceive strength training as an activity for men, or might have the misconception that strength training will make them bulky.

Sedentary workers might find strength training and the “strength section” of popular gyms intimidating. And those with very busy schedules might think strength training is too time-consuming when compared to cardio exercise.

Make sure your employee benefit scheme includes education and motivation around strength training for those who have never strength trained before and aren’t aware of the benefits. Ensure employees have access to a variety of gyms and fitness centres (not just an onsite gym or one gym near the workplace).

4 ways strength training benefits career success

1. Continual improvement – strength training is inherently progressive in nature, which helps create a growth mindset where individuals feel capable and in control.
2. Goal setting – strength training requires working towards realistic goals, applying new or existing skills.
3. Resilience – strength training builds mental toughness that can help employees face workplace obstacles.
4. Discipline – rewards in strength training come from consistency, focus, and discipline over an extended period of time.

Making strength training accessible to all

The best organisations offer their employees flexible fitness benefits. Go one step further by encouraging your workforce to engage in a well-rounded approach to physical fitness.

Use Hussle as a fitness employee benefit and let your employees choose from our network of 1000+ gyms, leisure centres and fitness facilities.

*(https://pubmed.ncbi.nlm.nih.gov/25870778/)
**(https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2680311)