In recent years, the fitness world has seen a surge in the popularity of strength training and for good reason. While many people initially approach strength training to improve their physical appearance, the benefits extend far beyond aesthetics.
Increasingly, research is revealing that strength training is a critical component of a long, healthy life.
In this blog post, we will explore why strength training should be a cornerstone of your wellness routine, regardless of your age or fitness level.
The Science Behind Strength Training and Longevity
Strength training, also known as resistance training, involves exercises that improve muscle strength and endurance.
These exercises typically involve lifting weights, but can also include bodyweight exercises, resistance bands, and other forms of resistance.
The benefits of strength training on longevity are profound and backed by substantial scientific evidence.
Muscle Mass and Metabolic Health
As we age, our muscle mass naturally decreases in a process known as sarcopenia.
This loss of muscle can lead to a slower metabolism, reduced mobility, and an increased risk of falls and fractures.
Strength training combats this by preserving and even increasing muscle mass, which in turn boosts metabolic health.
A healthy metabolism helps regulate blood sugar levels, maintain a healthy weight, and reduce the risk of metabolic diseases such as type 2 diabetes.
Bone Density and Joint Health
Strength training is one of the most effective ways to improve bone density.
This is particularly important as we age since reduced bone density can lead to osteoporosis and an increased risk of fractures.
By applying stress to the bones through resistance exercises, strength training stimulates the production of new bone tissue, making bones stronger and more resilient.
Additionally, strength training improves joint stability, reducing the risk of injuries and chronic conditions such as arthritis.
Cardiovascular Health
While aerobic exercises like running or cycling are often associated with cardiovascular health, strength training also plays a crucial role.
Studies have shown that regular strength training can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
By strengthening the muscles, including the heart, resistance training improves overall cardiovascular function and endurance.
Mental Health and Cognitive Function
The benefits of strength training are not limited to the body, there are significant mental health advantages as well.
Regular strength training has been shown to reduce symptoms of anxiety and depression, improve mood, and boost self-esteem.
Additionally, strength training can enhance cognitive function, improving memory and reducing the risk of cognitive decline as we age.
Strength Training for All Ages
One of the most compelling aspects of strength training is that it is beneficial at any age.
Whether you are a teenager building a foundation for lifelong health or a senior looking to maintain independence, strength training can be tailored to meet your needs.
It is never too late to start, and the benefits can be felt within weeks of beginning a program.
For Younger Adults: Establishing a strength training routine early in life builds a strong foundation for long-term health. This can prevent the early onset of age-related muscle loss and metabolic issues.
For Middle-Aged Adults: Strength training becomes crucial for maintaining muscle mass and bone density, preventing the gradual decline that begins in your 30s and 40s.
For Seniors: Strength training is vital for preserving independence. It helps maintain mobility, reduces the risk of falls, and supports cognitive function, all of which contribute to a higher quality of life.
Getting Started with Strength Training
If you are new to strength training, it is important to start slowly and focus on proper form to prevent injury. Begin with bodyweight exercises or light weights, gradually increasing the resistance as you become more comfortable.
Working with a personal trainer can provide guidance and help you develop a safe and effective routine tailored to your individual goals.
Conclusion
Strength training is much more than just a way to build muscle, it is a powerful tool for living a longer, healthier life.
By incorporating regular strength training into your fitness routine, you can enjoy a multitude of benefits that extend well beyond the gym.
Whether you are looking to improve your physical health, enhance your mental well-being, or increase your longevity, strength training offers a comprehensive approach to achieving your goals.
Start today, and experience the transformative effects of strength training on your life.
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 10 years. Together with the Core Health Coaching Team, he takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
Ready to feel and look your best? Book a time for a FREE chat and see how we can make a difference in your life. Book here calendly.com/corehealthcoaching or email Cameron at cameron@corehealthcoaching.com.au
Research References
Muscle Mass and Metabolic Health:
Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease. The American Journal of Clinical Nutrition, 84(3), 475-482. doi:10.1093/ajcn/84.3.475
Phillips, S. M., & Winett, R. A. (2010). Uncomplicated resistance training and health-related outcomes: Evidence for a public health mandate. Current Sports Medicine Reports, 9(4), 208-213. doi:10.1249/JSR.0b013e3181e7da73
Bone Density and Joint Health:
Wolff, I., van Croonenborg, J. J., Kemper, H. C., Kostense, P. J., & Twisk, J. W. (1999). The effect of exercise training programs on bone mass: A meta-analysis of published controlled trials in pre- and postmenopausal women. Osteoporosis International, 9(1), 1-12. doi:10.1007/s001980050106
Howe, T. E., Shea, B., Dawson, L. J., Downie, F., Murray, A., Ross, C., … & Creed, G. (2011). Exercise for preventing and treating osteoporosis in postmenopausal women. The Cochrane Database of Systematic Reviews, 7, CD000333. doi:10.1002/14651858.CD000333.pub2
Cardiovascular Health:
Cornelissen, V. A., & Fagard, R. H. (2005). Effects of endurance training on blood pressure, blood pressure-regulating mechanisms, and cardiovascular risk factors. Hypertension, 46(4), 667-675. doi:10.1161/01.HYP.0000184225.05629.51
Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. Journal of Obesity, 2011, 482564. doi:10.1155/2011/482564
Mental Health and Cognitive Function:
Gordon, B. R., McDowell, C. P., Hallgren, M., Meyer, J. D., Lyons, M., & Herring, M. P. (2018). Association of efficacy of resistance exercise training with depressive symptoms: Meta-analysis and meta-regression analysis of randomized clinical trials. JAMA Psychiatry, 75(6), 566-576. doi:10.1001/jamapsychiatry.2018.0572
Cassilhas, R. C., Viana, V. A., Grassmann, V., Santos, R. T., Santos, R. F., Tufik, S., & Mello, M. T. (2007). The impact of resistance exercise on the cognitive function of the elderly. Medicine & Science in Sports & Exercise, 39(8), 1401-1407. doi:10.1249/mss.0b013e318060111f
General Benefits of Strength Training Across Ages:
Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019-2052. doi:10.1519/JSC.0000000000003230
