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Benefits of Weight and Resistance Training

Source: The many benefits of resistance training as you age - Mayo Clinic, Effects of Resistance Training Volume on Physical Function, Lean Body Mass and Lower-Body Muscle Hypertrophy and Strength in Older Adults - Sports Medicine - Springer Nature Link

Summary

Section titled “Summary”

Resistance training can improve adult physical function and benefit lean mass and muscle size independent of a exercise program’s duration. Even low amounts of resistance training benefits adults and older adults.

Resistance training can slow or reverse changes in muscle fibers related to aging even if starting later in life like 70 to 80 years old and above.

About Resistance Training

Section titled “About Resistance Training”

Pushing or pulling against resistance of an object like a heavy box, weight, or other objects is resistance Training which is also known as strength training.

Examples of resistance objects:

  • Your body wight
  • Water jug
  • Carrying household items and chores like groceries and yard work
  • Resistance bands
  • Weighted vests
  • Gym machines
  • Free weights: dumbbells, kettlebells, barbells

Training involves apply external resistance to muscles and gradually increasing resistance over time. For example, starting from almost no resistance to high loads. It is done safely by attention of the movement pattern, how resistance is applied, and ensure the right muscles are activated.

Benefits

Section titled “Benefits”
  • Stronger muscles help counter age related muscle loss which can result in sarcopenia, a condition associated with frailty, falls and fractures
  • Muscles help with glucose use and regulate blood sugar levels and metabolism which can reduce risk of diabetes
  • Improved cognitive function - resistance training seems to slow aging in part of brain involved in memory, the hippocampus
  • Stronger bones where muscles tug and push against bones and help slow age related bone loss
  • Improve cardiovascular function over time and can reduce blood pressure
  • Live longer related to the above benefits and being stronger improves likelihood of being active and independent

Doing Resistance Training

Section titled “Doing Resistance Training”

Consult a healthcare professional and work with a physical therapist or trainer to do a program safe for you.

Recommendations are:

  • Start with machines or bands to help with movement patterns and understanding muscle groups they target and body coordination. Bands are easier to use and safe and affordable
  • Later, add free weights to do functional movements needed for daily living like squat, sit to stand, and walking with weighted objects
  • Challenge yourself with higher resistance over time and do multiple joint exercises, also called compound movements, like a squat, push up, and lat pull down.
  • Breathe naturally and exhale during harder phase of an action like the lift and inhale through easier phase
  • Recovery: allow time for muscles to rest between sessions and avoid training the same muscle groups on back to back days
  • Nutrition: Eat enough protein to recover and gain strength.
    • “Aim for 1.2 grams of protein per kilogram of body weight. That comes to 82 to 85 daily grams of protein for a 150-pound person.” 1

Footnotes

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  1. [[https://mcpress.mayoclinic.org/healthy-aging/the-many-benefits-of-resistance-training-as-you-age/][The many benefits of resistance training as you age - Mayo Clinic]]
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