We know there are many health benefits from physical activity. During this time of year, the weather can make it difficult and sometimes even unsafe to go outside and be physical active. Strength training can be done indoors and is an important part of a fitness program, but one that is often overlooked.
Health Benefits
As we age, we tend to lose muscle mass and bone density. Resistance training helps maintain and combat this loss of muscle and helps prevent osteoporosis by strengthening our bones. Regular resistance training can decrease the risk of heart disease by lowering body fat, decreasing blood pressure, improving cholesterol, and lowering the stress placed on the heart while lifting a particular load.
Strength training can even help manage and improve many chronic conditions including arthritis, diabetes, depression, and low back pain.
Types of Resistance
Resistance training can be accomplished with traditional free weights and dumbbells, weight machines, body weight, elastic tubing, medicine balls, or even common household products like milk jugs filled with sand or soup cans.
Muscle-strengthening activity has three components:
- Intensity, or how much weight or force is used relative to how much a person is able to lift
- Frequency, or how often a person does muscle-strengthening activity
- Sets and repetitions, or how many times a person does the muscle-strengthening activity, like lifting a weight or doing a push-up (comparable to duration for aerobic activity)
It is important to work all the major muscle groups of the body—the legs, hips, back, abdomen, chest, shoulders, and arms. Rest the muscle group for 1-2 days between workouts. This is how your muscle repairs and rebuilds.
How Often?
Strength training should be performed a minimum of 2 days each week, with 8-12 repetitions of 8-10 different exercises that target all muscle groups. It’s okay if you are not there. Start with 1-2 and work up from there.
Remember- if you have a chronic condition, or if you’re older than age 40 and you haven’t been active recently, check with your doctor before beginning a strength training or aerobic fitness program
As you incorporate strength training, you’ll notice your strength improving over time. You’ll gradually be able to lift weight more easily and for longer time. If you keep it up, you can continue to increase your strength, even if you were not in shape when you began!
What is your favorite strength training activity?
Resources:
- https://www.prescriptiontogetactive.com/static/pdfs/resistance-training-ACSM.pdf
- https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
- https://www.acsm.org/docs/default-source/files-for-resource-library/resistance-training-for-health.pdf?sfvrsn=d2441c0_2
