What is strength training?
Also called weight training or resistance training, strength training calls for the muscles to work or hold against an applied force or weight. Usually, weights or exercise bands are used.
Why strength training?
• It is safe and effective for women and men of all ages. • It is beneficial for those who aren’t in perfect health. Those with health concerns, such as heart disease or arthritis, often benefit the most from weightlifting a few times a week. • There are positive effects on mental and emotional health.
Strength training has been shown to reduce signs and symptoms of numerous diseases and chronic conditions, such as:
Arthritis- In a study, a 16-week strength training program decreased pain by 43 percent. Diabetes- In a 16-week study, both men and women experienced improvements in glucose control comparable to improvements from diabetes medication. Study participants became stronger, gained muscle, lost body fat, experienced less depression and reported feeling more confident. Osteoporosis- Strength training builds bone density. Obesity- People who have more muscle mass burn more calories. Depression- Strength training reduces the symptoms of depression. Heart health- The American Heart Association recommends strength training as a way to reduce the risk for heart disease. Heart disease risk is lower when the body is leaner.
Here are some great examples of safe strength training exercises:
Other examples of strength training • Push-ups • Pull-ups • Sit-ups • Carrying full bags of groceries • Pushing a lawn mower
Components of strength training
• Warm up for five to 10 minutes to get your muscles ready for exercise. • Repeat each lifting exercise at least eight times (performing “repetitions,” which refers to how many times you lift the weight); rest; and then do the exercise at least one more time (completing a “set”). • Rest before doing the next exercise. • Make sure that you use a slow, controlled movement as you lift the weights. Doing it slowly helps create the resistance that builds muscle. • Make sure you are working all of your muscle groups when you strength train. Allow your muscles one day to rest and rebuild before you do it again. Strength training twice per week will show a positive result.
How to progress:
• If you are new to an exercise regimen, start the first week using only your body weight. • After a week or two, add weights that you can lift at least 10 times with only moderate difficulty. If you cannot do at least eight repetitions, then scale back to an easier weight. Our exercise physiologist says that when you get to eight, nine or 10, it should be hard to lift. If it isn’t, you need to progress to a heavier weight.
References 1. American Heart Association. 2015. Strength and resistance training exercise. Last updated March 24. http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Strength-and- Resistance-Training-Exercise_UCM_462357_Article.jsp. 2. Centers for Disease Control and Prevention. 2014. Growing stronger: Strength training for older adults. Accessed June 18. https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf.
© 2019 by The Curators of the University of Missouri, a public corporation Strength in Numbers