The importance of resistance training (for everyone!)
By Elliot Brandon Physiotherapist On Your Game Physiotherapy
Muscle loss:
Research has shown that as we age, if not partaking in regular resistance exercise, muscle mass can decrease at approximately 3-8% per decade after the age of 30, with higher rates of decline after the age of 60. This shows the importance of regular resistance training, to slow down the process of muscle loss, but also to improve performance in sport. Muscles are not just for show, they contract to produce all of our movement, store nutrients, stabilise joints, sustain our posture and perform all our daily activities that we do without even thinking. Resistance training allows us to reduce muscle loss and perform to the best of our abilities with all ventures in life.
Volpi, E., Nazemi, R. and Fujita, S. (2004) Muscle tissue changes with aging, Current opinion in clinical nutrition and metabolic care. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/#:~:text=One%20of%20the%20most%20striking,60%20%5B4%2C5%5D.
Decreased bone density:
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Strength training, alongside a high protein diet, can increase our bone
density. This creates more robust bones and can reduce the risk of fractures.
As we age, our bones also naturally have a reduction in bone density, but
regular strength training can reduce this loss. Long periods of rest and
inactivity leaves us with a higher risk of our bones becoming less dense,
and our muscles becoming weaker, causing an overall reduction in the
functions of our normal daily lives.
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Reducing risk of diabetes and obesity:
Resistance training also has many other benefits, particularly for the body's metabolism and ability to control insulin and blood glucose levels, for those with poor metabolic health. As our muscles use glucose for energy, resistance training has been shown in numerous studies to improve glucose and insulin homeostasis and is recommended to resist against type 2 diabetes. Alongside this, regular resistance training has consistently shown to significantly increase lean muscle weight, and metabolic rate, whilst significantly decreasing body fat weight. This can also help to manage obesity, which is a risk factor for diabetes or pre-diabetes. Regular exercise also burns calories, further supporting weight loss and the management of obesity.
Westcott, Wayne L. PhD. Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports 11(4):p 209-216, July/August 2012. | DOI: 10.1249/JSR.0b013e31825dabb8
Cardiovascular improvements:
During exercise, our body responds by increasing physiological markers. This includes elevating our heart rate and blood pressure. Consistently elevating these markers through exercise and resistance training causes our cardiovascular system to become more efficient. Studies have shown that resistance training reduces resting blood pressure, improves blood lipid profiles (fat-like substances within our blood), and enhances vascular condition. All of these benefits can lead to a decreased risk of heart disease and vascular related conditions.
Westcott, Wayne L. PhD. Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports 11(4):p 209-216, July/August 2012. | DOI: 10.1249/JSR.0b013e31825dabb8
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Improved performance and reduction in injury risk:
Resistance training can lead to increased performance in your sport, regardless of if you play for fun or compete at a high level. Tailored training plans are crucial for athletes, to allow for specificity in the area of their game they want to improve. For example, resistance training can improve power, speed, agility, balance and much more. Further to this, tailored resistance training programmes can reduce the risk of injury as our muscles, connective tissues and bones become more robust, and can better tolerate the forces placed on the body during sport.
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Improved mental health:
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As we perform resistance training, and through exercise, endorphins (feel good hormones) are pumped around our body through the blood. This leaves us feeling in a better mood, with a higher self-esteem and overall an increase in energy levels. Starting a consistent routine gives you time in the day to focus on yourself, and improve all areas of your life. Multiple studies have found improvements in depression, anxiety, chronic fatigue, sleep and cognition.
O’Connor, P.J., Herring, M.P., & Caravalho, A. 2010. Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4 (5), 377–96.
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