More than Muscle Mass: Benefits of Strength Training

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Regardless of your age or fitness level, adding strength training to your fitness routine can enhance overall quality of life and improve your health in multiple ways:

• Fat loss and weight management. Strength training increases your metabolism and helps you burn more calories, promoting fat loss by building lean muscle mass. This effect is maximized when you combine weight training with regular aerobic exercise.
• Metabolic health. Weight training improves insulin sensitivity and glucose metabolism, which can help regulate your metabolism and manage or even help prevent type 2 diabetes.
• Bone density. Weight training increases bone density by stressing and strengthening your bones. This helps reduce the risk of osteopenia and osteoporosis, especially in older adults.
• Joint health. By building muscle and bone strength, you help reduce the strain everyday activity puts on your joints.
• Balance. Building muscle contributes to better balance, reducing your fall risk as you age.
• Hormone level. Resistance training can increase testosterone and growth hormone, which support muscle growth and recovery. This impacts women as well as men, although the increase isn’t as significant for women.
• Managing certain chronic conditions. Strength training can help reduce symptoms of arthritis, back or joint pain, obesity, heart disease and diabetes.
• Functional strength. Resistance training improves functional strength, the overall strength that facilitates everyday activities that can be more challenging as you age, such as getting up off a low couch or carrying a heavy bag of groceries.
• Mental health. Recent studies have shown that resistance training can improve mood and reduce symptoms of anxiety and depression. A 2018 analysis of the results of more than 30 clinical trials, published in the medical journal JAMA Psychiatry, found that depression symptoms were reduced among people who did weight training twice a week or more.
• Better sleep. Regular exercise, including weight training, improves quality of sleep.
• Cognitive function. Regular weight training is linked to better memory, attention, planning, decision making, and overall cognitive function. It may enhance the brain's ability to adapt and grow new neural connections. This could be due to raised levels of Brain-Derived Neurotrophic Factor (BDNF), a protein that supports neuron growth.
• Longevity. Some studies associate regular weight training with a lower risk of chronic diseases and even an increased lifespan.

With so many benefits to offer, strength training should be a part of any ongoing health and fitness program. If you’re confused about how to get started, read on.

Types of Strength Training: More than Pumping Iron

If you’re a beginner, remember to start slow. Injuries are more likely if you push beyond your capabilities, don’t take time to rest, or don’t mix it up. Consider some of these different types of weight training to see what works best for you:

• Free weights. Barbells, dumbbells, medicine balls or kettle bells are classic weight training tools you can use at home or the gym.
• Resistance tubing. These inexpensive rubber tubes and bands provide resistance when stretched. Available online or at your local sporting goods store, they are lightweight and easy to pack – especially useful for those who travel frequently.
• Weight machines. Your local fitness center likely has a variety of resistance machines. These are great for isolating specific muscle groups. However, it’s essential to use these machines properly to get good results and avoid possible muscle strain.
• Resistance moves. You don’t need to go to the gym to get in a strength work out. Chair dips, squats, planks, lunges, and pushups (on all fours, on your knees, or even against a wall) are all effective exercises. All it takes is a little time and consistency.
• Water resistance exercises. Although swimming is not a strength workout in itself, water provides extra resistance for strength training. Try foam dumbbells, hand paddles, resistance gloves, or strap on wrist or ankle weights to boost strength training in water.

The Smart Way to Start

Always check with your doctor before beginning any fitness program. Once you get the go-ahead, be sure to warm up with five to ten minutes of aerobics. Warm muscles are less prone to injuries.

Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 reps. If this feels like too much effort, reduce the resistance until you get stronger. Rest one full day between exercising each muscle group. You could also alternate, perhaps focusing on your legs one day and your upper body the next. If you can work with a trainer, do so, especially if you are new to strength training. A trainer can help you breathe correctly and use proper techniques to help avoid injury. Many gyms include two or three sessions with a trainer as part of the initiation fee. Taking advantage of that is time well spent.

A Well-Rounded Program

Remember, strength training alone is not enough to achieve your ideal health and fitness level. Balance out your exercise program to include cardiovascular exercise such as running, cycling, swimming, or brisk walking for your heart and lung health. Improve your balance and flexibility with stretching, yoga, tai chi, or Pilates. And don’t forget to work on the muscles of your abdomen, back, and pelvis for core strength, good posture, and overall stability.

This article appeared in the November 2024 edition of the HealthPerks newsletter.