Resistance Training: The training program that keeps on giving due to the positive cellular responses it creates within the body.
Recently, at a family event, I saw someone I hadn’t seen for 10 or more years and they paid me a great compliment claiming I looked the same just “bigger”, and then they apologetically clarified that to “stronger”!!!
‘Bigger’ and ‘stronger’. I’m very happy with both of those.
Resistance training builds big strong beautiful bodies. It’s the key ingredient to staying strong, developing muscle mass and maintaining bone density and I’m all about staying strong and active for my whole life.
Resistance Training is defined as a physical conditioning program that utilises free weights and different movements with varying loads, volume and velocities. This type of training targets the major muscle groups attached to the hip, shoulders and spine and elicits the magnitude of physical effort required to increase, maintain and improve bone density. But that’s really only the start of the magic and potency of this type of exercise training.
The current scientific evidence suggests that the one guaranteed way to age well is by staying physically active and exercising regularly. Resistance Training is shown to provide the best method of exercise due to the multi-systemic benefits it elicits. Tremendous skeletal benefits come from resistance training due to the positive cellular responses it creates within the body. This age-defying response comes from the mechanical loading and the continuous progressions.
BONES
Bones respond positively to mechanical load and thrive on resistance exercises. These are exercises where you pick up something heavy, squat it, press it, carry it, throw it, swing it, push or pull it along. Weight-bearing exercises are when your bones support your weight and you work against gravity such as in running, skipping and jumping. The bones receive the mechanical stimulus from the work and transfer it to biochemical signals which stimulate cell activation causing the re-modelling and strengthening of the bone structure. Halting the depleting process of aging and sedentary lifestyles where bones become brittle and fragile, the bone tissue adapts from the forces placed on it, making it dense and durable. This natural and fierce response indicates just how much our bodies are made to do this type of exercise. It’s in our DNA.
FRAILTY
At any age, physical frailty, from decreased strength, muscle mass and bone density, can lead to premature aging and a restricted lifestyle as well as muscle aches and pains, fatigue, preventable falls, brain fog, reduced recovery from illness, apathy and even depression.
Progressive resistance training and weight-bearing exercises performed at least twice a week provide the minimum stimulus for muscles and bones to react, respond and strengthen. Humans have an innate ability to build strong, beautiful bodies in every guise, shape and form and to maintain them as we age.
THE BENEFITS OF RESISTANCE TRAINING CONTINUE THROUGH LIFE UP TO ANY AGE
MUSCLES
Sarcopenia is a condition of muscle degeneration. Some scary recent research reveals that muscle loss (sarcopenia) is associated with bone loss (osteopenia). So if one starts to go the other will be soon to follow. Physically inactive people at any age can lose as much as 5% of their muscle mass each decade after age 30 while those engaging in resistance exercise may experience healthy increases in muscle mass and bone mineral density throughout an entire lifetime.
Unfortunately, regular walking, which is frequently prescribed as an adequate form of exercise, has little or no effect on the prevention of bone loss (Ma, Wu & He 2014). Yes, walking can help maintain cardiovascular health if it's performed with purpose and intent but it is not enough on its own to support muscle and bone health. Our bodies need to move weight and work against resistance.
WHO
Building a beautiful body and maintaining strength is not just for bodybuilders and it’s not just about aging and it's not just women who benefit from weight-bearing exercise… A recent study with college-age males, in a 24-week resistance training program of back squats and deadlift, recorded all participants experiencing increased muscle mass and bone density improvements of up to 8% (Almstedt et al. 2011). This resistance training works. It's for everyone. Aging is one thing we all have in common.
Resistance training is important at every age. Children and teenagers need to be running, skipping and jumping. According to the WHO guidelines, these cohorts need a minimum of 60 minutes of vigorous exercise every day.
MENTAL HEALTH BENEFITS
Resistance training has also shown to be an effective intervention for reducing forms of anxiety and depressive symptoms in adults and has shown to significantly improve self–esteem, physical self-concept, mood disturbance, fatigue, engagement, revitalisation and tranquillity. It’s a no-brainer.
HOW
The Best Time to Start is NOW!
Start with lighter weights if you’re a novice but plan to progress quickly and safely. Find a coach or get in touch with me and I’ll set you on a path. Be brave and have an intention to get strong, to have visible muscle mass and take power knowing your bones are strong inside you. Enjoy knowing you can lift heavy things, open tightly closed jars, dig deep holes and run and jump and skip whenever you want to. It’s a total liberation!
REFERENCES
Almstedt HC, Canepa JA, Ramirez DA, Shoepe TC. Changes in bone mineral density in response to 24 weeks of resistance training in college-age men and women. J Strength Cond Res. 2011 doi: 10.1519/JSC.0b013e3181d09e9d.
Beck BR, Daly RM, Singh MA, et al. Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis. J Sci Med Sport. 2017
Chaput, JP., Willumsen, J., Bull, F. et al. 2020 WHO guidelines on physical activity and sedentary behaviour for children and adolescents aged 5–17 years: summary of the evidence. Int J Behav Nutr Phys Act 17, 141 (2020). https://doi.org/10.1186/s12966-020-01037-z
Cauley JA, Giangregorio L. Physical activity and skeletal health in adults. Lancet Diabetes Endocrinol. 2019;8(2):150–62. https://doi.org/10.1016/S2213-8587(19)30351-1
Fragala MS, Cadore EL, Dorgo S, et al. Resistance training for older adults: position statement from the national strength and conditioning association. J Strength Cond Res. 2019
Ma D, Wu L, He Z. Effects of walking on the preservation of bone mineral density in perimenopausal and postmenopausal women: a systematic review and meta-analysis. Menopause. 2013 doi: 10.1097/GME.000000000000010
Maestroni, L., Read, P., Bishop, C. et al. The Benefits of Strength Training on Musculoskeletal System Health: Practical Applications for Interdisciplinary Care. Sports Med 50, 1431–1450 (2020). https://doi.org/10.1007/s40279-020-01309-5
O Connor, Herring, Caravalho. Mental Health Benefits of strength training in Adults 2010 Review Article hhttps://doi/10.1177/1559827610368771
Westcott WL, Resistance Training is medicine: effects of strength training on health. Sports Med Rep. 2012
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