Importance of Strength Training from an Exercise Physiologist
By: Shelby Williams, ACSM Clinical Exercise Physiologist
I have worked extensively in clinical settings, exercising with people that have preventable disease and non-preventable disease. There was one thing in common here - these people needed exercise in their lives as medicine. Exercise is simply that, it is medicine. It is the one thing that you can do to increase your physical, mental, spiritual, and emotional well being. I have seen people’s lives be completely transformed from exercise.
Let’s talk specifically about strength training, its benefits, and how much you should do. All of the below information comes from vigorous research and peer reviewed articles from the ACSM (American College of Sports Medicine).
Only 29% of people in the US meet the ACSM muscular strength training reccomendations, which is a major contributor to disease in our country.
What is strength training?
A type of physical activity that increases muscle strength by using your muscles to contract against an outside resistance (squats, pushups, etc.). Also known as resistance training or weight training.
How often and how much should I strength train?
EACH MUSCLE GROUP SHOULD BE WORKED ≥2/week for 2-4 sets, 8-12 reps.
Adults should do muscular strength training activities that are moderate or high intensity and involve all major muscle groups at least 2 days per a week. That means that each muscle should get worked out at least 2 days a week. We should rest that muscle 48 hours in between training sessions, with the exception of your core which doesn’t need as much rest time.
You should perform 2-4 sets with 8-12 repetitions, ideally using weights. Progressive overload is important - as muscles adapt to training, we need to increase sets, weight, reps, etc., to continue to increase strength.
These recommendations are to prevent disease and improve ADLS (activities of daily living). Lastly, these recommendations are always important at any age but become more important with age. We start to lose muscle mass in our 30-40’s.
What are the known benefits of strength training?
I think it is important to know your WHY when exercising to keep you motivated. I love lifting weights because I immediately feel happier and more confident after. Putting on some good music and lifting weights is guaranteed to lift my mood! When I am unmotivated, I remember this feeling. I also remember how lifting weights helps my body composition, increases my energy, and makes my daily activities easier. Let’s talk about everything happening inside of your body when you strength train.
Lower risk of:
cardiovascular and metabolic disease (type 2 diabetes, stroke, heart attack).
developing physical functional limitations.
osteoporotic fractures.
cancer to the colon and breast.
gallbladder disease.
Improve health related biomarkers: body composition, blood glucose levels, insulin sensitivity, blood pressure, heart rate, and blood lipid profiles,
Increase walking distance (which is a big factor as we age).
Increase bone density.
Decrease pain (back pain, osteoarthritis pain, fibromyalgia, etc).
Lower body fat. Reduced intra-abdominal fat.
Increase metabolism. The more muscle you have on your body, the more calories you will burn at rest.
Reduce inflammation.
Reduce blood platelet adhesiveness and aggregation (reducing risk for ischemia - when blood flow is reduced to a part of your body).
Increased cardiovascular and pulmonary health.
Improved cognitive function.
Decreased anxiety and depression.
Enhance feelings of well being.
Enhance physical function.
Increased performance of ADLS - work, recreation sports, walking up stairs, carrying a suitcase, etc.
Increase testosterone in males.
Balance estrogen, progesterone, and testosterone in females.
Increase your GH (growth hormone) which decreases body fat and increases muscle and bone strength.
Decrease cortisol (stress hormone).
Increase endorphins which decrease pain and increase feelings of well being.
Increase energy throughout the day.
Increase dopamine release which give you feelings of pleasure, satisfaction, and motivation.
Increase confidence and self efficacy.
So many great benefits from strength training - I really could go on and on :)
Get Greauxing is doing a 2 week workout challenge that involves 30 min strength training sessions. We will start on Monday, June 17th but the workouts will be available forever after June 17th. All levels are welcome. See below for more info. Join our GG membership to join us!
