Studies about the benefits of Strength and Conditioning Training abound. There is overwhelming data to support the fact that a lifelong pursuit of a stronger body correlates directly to a longer, happier, and healthier life. The key to putting this information to good use is knowing the how, the why, and the when. Here are some basics for you and the ones you love.
The How
The key to strength training at any age is form & technique. You won’t reap any of the valuable benefits of S&C if you don't get input from a professional to learn the proper way to get stronger and healthier. It is important when learning how to train for strength and conditioning to spend time with someone you trust who not only has knowledge in fitness and wellness but human movement as well. A good coach/trainer will consider your age, size, fitness level, and ultimate goals when creating a workout. You can decide if you train at home, on your own at a gym, or with a trainer - none are right or wrong - as long as you’re informed!
The Why
Strength training has been found to improve bone density, balance, and lipid profiles, along with having many other health benefits including:
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Muscle mass/growth. As we age, we lose muscle mass. Strength training can help you maintain and fight against the loss of muscle mass.
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Osteoporosis. Strength training can help prevent osteoporosis by increasing bone mass and bone strength.
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Arthritis. Strength training can reduce pain and disability associated with arthritis and slow or reverse bone mass loss in arthritis.
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Heart disease. Strength training can decrease the risk of heart disease by improving cholesterol and lowering blood pressure. It also decreases the stress placed on the heart when lifting or moving objects.
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Overweight/obesity. Strength training can help to lower body fat levels or improve body composition. It can also help us maintain muscle mass during weight-loss efforts.
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Blood sugar. Strength training can improve blood sugar levels and improve the use of insulin in the body.
Beyond these physiological benefits, strength training can also help relieve psychological stress. Strength training on a regular basis may reduce the symptoms associated with depression and anxiety and help reduce fatigue. It can also contribute to improved self-esteem and self-confidence. Strength training has also been shown to result in better cognition, information processing, and memory. “A 2022 study in JAMA Network Open based on the Canadian Longitudinal Study on Aging found that the presence of low muscle mass was associated with faster future cognitive function decline in adults at least 65 years old. The researchers theorized that greater muscle mass may result in more physical activity and cardiorespiratory fitness, which leads to more blood flow to the brain” (Washington Post “For longevity, muscle strength may be as important as aerobic exercise”).
The When
Kids and Adolescents
Be sure not to confuse strength training with bodybuilding or powerlifting. Strength training is the concept of using resistive forces whether that is bands, dumbbells, barbells, etc to create physiological responses throughout the body. Those responses range from muscle size, endurance, tendon/ligament stiffness, etc. The goal of bodybuilding can be dangerous for children because there’s a risk of injury with too much strain on young, developing muscles, tendons, and areas of cartilage that haven't yet turned to bone. In general, children and adolescents should use submaximal loads to develop form and technique in a variety of exercises. For these reasons, instruction and supervision is key.
Young Adults
A major advantage of strength training during young adulthood is building a healthy habit. The teens and early 20s are an ideal time to incorporate weight lifting into a fitness regime. Identify how you are most likely to keep up a regular weight lifting regimen, but be sure you’re in a situation where you’re able to easily access guidance about proper form, how to progressively overload, and how to avoid injuries in the future.
Middle Age
Most people in their 40s and 50s experience loss of muscle mass, mobility, and balance naturally if not kept in check. Your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose. Strength training can help you preserve and enhance your muscle mass at any age.
Seniors
Maintaining or starting a strength training routine at this age and beyond will reduce the effects of age-related illnesses such as arthritis and diabetes. It’s also crucial to maintaining balance and coordination, thereby reducing falls and preventing fractures, so you are able to hold onto your independence. Regular exercise is also great for your brain, leading to better cognition, information processing, and memory.
Kristen Virgilio
Owner of D1 Training East Cooper
843.632.5233
www.d1training.com