The Benefits of Resistance Training

The Path to a Stronger You

I can't begin an article about resistance training without first defining what it means. Resistance training, strength training or weight training, is a form of exercise where resistance or weights are used to stimulate muscle contractions.

Based on individual goals resistance training will differ person to person. While many associate the activity with building bigger muscles, it serves a higher purpose by enhancing fitness, endurance, and strength, ultimately contributing to overall physical well-being.

Now, why should you start along this path towards a healthier lifestyle? There are many interesting reasons to embrace strength. Let's take a look.

1. Strength: Stronger and larger muscles increase your metabolism, burning fat and preventing obesity over time.
2. Bones and joints: Bone density increasing bone strength reducing the chance of fractures and osteoporosis. It also helps improve joint function and mobility, reducing the risk of injury.
3. Chronic Disease: The benefits super charge your immune system, meaning you become sick less often. It improves cardiovascular health, Diabetes, and lowers your risk of some kinds of cancer.
4. Chronic pain: Strength training increases your pain threshold, so individuals who suffer from chronic pain may benefit.
5. Mental Wellness: Research has proven strength training improves overall mood and may decrease the negative emotions associated with depression and anxiety.
6. Energy: The process of using resistance to improve strength has a systemic effect of increasing the efficiency of mitochondria, which is the primary way our bodies make energy. If you feel low energy strength, training may help.

We have this incredible hormone called growth hormone, which our bodies produce when we engage in resistance training. Growth hormone brings along a wide range of benefits. It's not just responsible for most, if not all, of the health benefits mentioned earlier but also contributes to improved wound healing, regeneration, heart health, cognitive brain function, collagen production, and even sexual libido.

Some folks might think they're too old to start strength training. Well, I'm here to tell you that you can begin at any age. The key to using your body is to start slowly and gradually progress.

Here's an example: compare an older gentleman who's been strength training for years to someone who hasn't.

This picture reinforces our body's ability to maintain muscle well into old age.

I love using this picture to demonstrate the impact of strength training on improving daily activities and preventing injuries..

An 80 year old is stronger than a 20 year old untrained man. Does not seem logical but this is the power of strength training

For our bodies to reap the full benefits, we must do correctly resistance training.

Evidence-based research recommends working out 3-4x per week. The caveat is you need to push yourself with moderate to intense work loads. In other words, there needs to be exertion.

On average, 2-3 sets of 8-10 repetitions should be adequate. Resistance exercise with moderate intensity improved muscle quantity and quality as measured by MRI, whereas that with low intensity only increased muscle quantity in middle-aged and older people.

If strength training is something with which you are not familiar, I recommend researching and seeking the help of a professional. Being coached and guided on the correct movements is vital in order to prevent injury and harm.

To improve your strength, do compound movements. These exercises work multiple muscles and joints at the same time.

1. Squat: A fundamental compound exercise that targets the thighs, butt, lower back, and core.
2. Dead lift: Works the butt, back of the legs, lower back, and side back.
3. Bench Press: This exercise targets the chest, shoulders, and back of the arms.
4. Pull-Up/Chin-Up: These exercises work the back, biceps, and shoulders.
5. Overhead Press: Focuses on the shoulders, back of the arms, and upper chest.
6. Bent-Over Row: This exercise targets the back, particularly the lats, and also works the biceps and shoulders.
7. Clean and Jerk: This is an advanced level compound movement. An Olympic lifting exercise, the clean and jerk engages the entire body, including the legs, lower back, upper back, shoulders, and arms.
8. Push-Up: Push-ups engage the chest, shoulders, triceps, and core muscles.

It's important to include a mix of exercises that work different muscle groups. This helps you build overall strength and balance in your body.

As you get stronger, you can slowly add more weight or resistance to your exercises. This keeps your muscles challenged and helps you progress.

To prevent over training and allow your muscles to recover, give each muscle group a break of 24-48 hours between sessions that focus on the same muscles. This way, you'll keep your workouts effective and safe.

Let's put it all together

• Choose an exercise you enjoy, as long-term commitment depends on your preference.
• Consider seeking guidance from a professional to ensure you're doing exercises safely and correctly.
• Start your fitness journey slowly and progress gradually, paying attention to your body's signals.
• Incorporate compound movements that engage multiple muscle groups for comprehensive strength.
• Aim to work out 2-3 times a week, including 6-8 movements for 3-4 sets in each session.
• Embrace moderate to intense workloads to maximize the health benefits of growth hormone.
• Prioritize rest, as it plays a crucial role in recovery and overall muscle maintenance.
• Remember that maintaining muscle strength throughout your life is the goal.

Lifting weights isn't just about building muscles; it's about building character and determination. Every repetition brings you closer to your goals, and every set is a step toward becoming your best self.