When most people think about exercise, they think about jogging, swimming, biking, stair climbers, or the elliptical machine. While these are all great forms of aerobic exercise, no exercise program will be complete without incorporating some form of resistance training. There are numerous names for resistance training, and you may have heard it referred to as any of the following:
- Weight lifting
- Weight training
- Strength training
- Resistance work
Despite the different names, in the end it all boils down to one thing: challenging your muscles.
Resistance training is one of the essential pillars of any wellness plan, and when done regularly it can have long-lasting effects on our health.
Why is it so important?
The benefits of resistance training are as powerful as they are numerous. We could write plenty of pages about the physiology of resistance training and the many studies that have been done showing the positive effects both physically and mentally. Instead, we would like to summarize these benefits in a list below and highlight the ones that we feel carry the most importance. If you are interested in the studies themselves, we have compiled a list that can be found at the end. Spoiler alert: Resistance training helps you live longer!
Benefits of Resistance Training
Increased strength
While this one may seem obvious, it is important to make the distinction between muscle size and muscle strength. While increased muscle size might make you look good in your swimsuit, if we are talking about health and longevity then it is the strength of your muscles that matters more, especially as we age. Regular resistance training makes you stronger.
A new vital sign?
Some have advocated for a grip strength test to be included as a new vital sign (along with blood pressure, heart rate, weight, etc.). Grip strength is often used as a way to test overall body strength, and while it certainly has its limitations (arthritis, carpal tunnel, wrist injuries etc.), it is a pretty good way to determine body wide strength. Numerous studies have shown that stronger grip strength is associated with living longer and decreasing the chance of disability as we age.
Fun Fact: A study published in 2015 involving over 139,000 patients concluded that stronger grip strength was associated with a lower likelihood to die from heart disease, heart attacks, and strokes. In fact, grip strength was a better predictor than blood pressure was when it came to determining the likelihood of dying from cardiovascular disease over the course of the study. Seriously.
The take home message:
There are likely many caveats to these findings, so please don’t abandon your diet and workout plans just to focus on grip strength. The point is the strength of our muscles matters and can play a huge role in our health, as well as lower our risk of death.
Weight loss:
Having trouble losing weight despite diet and regular aerobic exercise? Resistance training might be the thing that helps get you to your goal weight. Regular resistance training is a crucial part of any weight loss program. The reason?
Adding muscle mass increases something called your basal metabolic rate, which is a scientific way to describe the calories you burn at rest. Translation: The more muscle you build, the more calories you burn in between your workouts. This means while you are sitting, sleeping, or just watching TV, you are burning fat. Remember: The bigger the fire (muscles) the more fuel you burn!
Resistance training might be the thing that helps get you to your goal weight.
Stability and fall prevention:
While you may not be worried about falls right now, getting in the habit of resistance training now can significantly reduce your chances of falling later in life. If falls are a current concern for you, there is still time to make some significant strides towards decreasing your fall risk.
How does it decrease risk?
A number of things factor into keeping us upright and on our feet. Having a strong core gives us stability, as a strong core translates into a strong center of gravity. Having a “strong core” means strengthening abdominal muscles and the large back muscles, equally. Having strong stabilizer muscles helps maintain our balance, which is crucial for preventing falls. Improving and maintaining muscle strength in our legs gives us a sturdy foundation. This is especially important as muscle weakness is one of the primary reasons that falls occur.
One more thing: If a fall does occur, having the strength and coordination to get back up could save your life!
Sobering statistics on falls (according to the CDC):
- 800,000 people per year are hospitalized from falls- including 300,000+ hospitalizations for hip fractures.
- 1 in 5 falls results in a serious injury.
- Over 95% of hip fractures are caused by a fall.
- If an older adult suffers a hip fracture, they are 4 times more likely to die within the next year than other adults their age.
For these reasons we must do everything in our power to keep from falling.
Improved mood and sleep:
Feeling down? Trouble sleeping? Try some resistance training! A couple of the lesser known but powerful benefits of resistance training are improved sleep and improved mood.
Sleep:
Studies have demonstrated that regular resistance training can improve sleep quality, sleep latency (time it takes to fall asleep), and sleep efficiency.
Fun fact: Researchers at Appalachian State University found that exercise in the early morning (at 7 AM) led to the greatest improvements in sleep when compared to afternoon and evening bouts of exercise.
Mood:
Regular resistance training has been shown to significantly reduce the symptoms of both depression and anxiety, regardless of whether someone has been formally diagnosed with these things. It is understandable that when you are feeling depressed or anxious exercise may be the last thing you want to do, but we recommend you give it a try. The results can be powerful.
Ask yourself: Have you ever finished a good workout and told yourself, “I wish I didn’t just do that”. Neither have we. A good workout almost always ends with a better feeling than what you started with, so go out and get after it!
Other important benefits of resistance training:
Improved brain health:
Resistance training is associated with improved memory, increased cognitive function, and decreased inflammation in our brains. This reduces our risk of debilitating conditions like Alzheimer’s and other forms of degenerative disease.
Joint Health:
Stronger muscles help protect our joints and provide stability. Visit our page on Joint Health to learn more.
Improved blood sugar and cholesterol:
Resistance training helps lower LDL cholesterol, decreases blood sugar, and improves our insulin sensitivity.
Improved bone density:
This is especially important for women as they approach and enter Menopause. Osteoporosis is a big concern in this age group, and regular resistance training helps slow down bone loss and prevent fractures.
What Type of Exercise Qualifies as Resistance Training?
There are many types of resistance training, many of which don’t require a weight room or a gym membership. Even simple body weight exercises can challenge your muscles and bring about positive changes! Here’s a list of different methods of resistance training:
- Yoga and Pilates
- Resistance bands
- Free weights like dumbbells, barbells, and kettlebells
- Weight training machines
- Weight training classes
- Suspension equipment (TRX, KBANDS)
Some of Our Helpful Tips to Get You Started:
Regardless of which method of resistance training you choose, there are some important things to keep in mind if you are a beginner.
