Weight training, also known as strength training or muscle training, is the discipline of exercise that involves intentionally using weight to provide resistance to one’s muscles and increase muscular strength, endurance, and/or mass (Mayo Clinic). It is most associated with building muscle mass, and many individuals may feel that it is not suitable for them (Westcott). Weight training is indeed critical for high-level athletes and bodybuilders, however, it has benefits for everyone and can be incorporated into almost every fitness routine (Mayo Clinic, Maestroni et al., Westcott).
Increased strength is helpful for daily life, as well as for athletic ability. For example, muscle strength is needed for carrying heavy objects, maintaining good posture, and staying balanced. This last aspect is especially relevant for older adults, for whom falls carry a significant risk of lasting disability. Studies have shown that muscle strength in the lower body is correlated with balance and independence. Furthermore, the natural decrease in muscle mass with age can be prevented with strength training (Maestroni et al., Westcott).
Bone health also tends to deteriorate with age, especially in women. Osteoporosis is a serious condition that can significantly impair one’s ability to function independently and recover after injury. Weight-bearing exercise and impact are known to strengthen bones. Studies have shown that weight training can increase bone mineral density by 1-3% (Maestroni et al., Westcott).
Excess body fat, especially abdominal fat, is highly correlated with a number of negative health outcomes. Dietary changes can lead to fat and weight loss, which is beneficial for individuals with obesity, however, dietary changes alone are also likely to decrease lean tissue mass. Lean tissue mass plays a large part in resting metabolic rate (RMR), and higher RMR helps prevent fat accumulation, among other positive outcomes. Research has found that adding exercise to a fat loss program produces better results than dietary changes alone. In particular, data suggest that weight training shows promising results in terms of body composition and RMR (Maestroni et al., Stiegler & Cunliffe, Westcott).
Cardiac health is another area that is lacking in many Americans. Exercise focused on improving “cardio” is usually aerobic, such as running and cycling. However, studies have found that weight training is as effective at reducing the risk of cardiovascular disease. Combining weight training with aerobic endurance exercise may have the greatest benefit toward cardiac health (Maestroni et al., Westcott).
Type 2 diabetes is a common condition among Americans and is a significant burden on the US healthcare system. As discussed above, strength training improves body composition, which is correlated with a lower risk of developing diabetes. In addition, at the cellular level, it improves glucose homeostasis and insulin sensitivity (Maestroni et al., Westcott).
Finally, strength training imparts benefits on mental and cognitive health as well. Research has linked strength training to reductions in fatigue, anxiety and depression. Furthermore, it is thought to improve cognition in older adults and self-esteem (Maestroni et al., Westcott).
It is clear that strength training has a myriad of health benefits that are relevant for almost everyone. It can be incorporated into a fitness routine at a level that is appropriate for each individual. For example, one person may want to start with bodyweight exercises, while another might focus on weightlifting (Suchomel et al.). Regardless of the specific regimen, it is important to learn proper form and start slow in order to prevent injury and maximize rewards (Mayo Clinic).
References
Mayo Clinic Staff. “Weight training: Improve your muscular fitness.” Mayo Clinic, 2020. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116
Maestroni, L., Read, P., Bishop, C., Papadopoulos, K., Suchomel, T. J., Comfort, P., & Turner, A. (2020). The Benefits of Strength Training on Musculoskeletal System Health: Practical Applications for Interdisciplinary Care. Sports Medicine, 50(8), 1431–1450. doi:10.1007/s40279-020-01309-5
Stiegler, P., & Cunliffe, A. (2006). The Role of Diet and Exercise for the Maintenance of Fat-Free Mass and Resting Metabolic Rate During Weight Loss. Sports Medicine, 36(3), 239–262. doi:10.2165/00007256-200636030-00005
Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The Importance of Muscular Strength: Training Considerations. Sports Medicine, 48(4), 765–785. doi:10.1007/s40279-018-0862-z
Westcott, W. L. (2012). Resistance Training is Medicine. Current Sports Medicine Reports, 11(4), 209–216. doi: 10.1249/JSR.0b013e31825dabb8