Strength Train for Total Body Health Benefits

 

May is Physical Fitness and Sports Month, the perfect time to shine a light on the total body benefits of strength and resistance training.  It has been stated that muscle is not merely ‘optional fitness tissue’, but rather a vital organ, and strength training is one of the most important ways to build and preserve muscle mass.  Unfortunately, over time, the adage “if you don’t use it, you lose it” has proven true.  But the good news is, it’s truly never too late!  Let’s build the case for the value of strength training and the role of muscle for overall health. 

 

First, let’s define it 

Strength and resistance training are terms for a type of physical activity that involves movements that engage the muscles in specific ways.   This can be done with bodyweight exercises, resistance bands, free weights, or weight machines.  The goal is to put the muscles under tension and thus challenge them to work against this tension/resistance, which over time increases how much they can lift, press, or withstand (i.e., building strength).  The recommendation is to perform at least two sessions per week of strength training to reap the benefits outlined below.   

 

Musculoskeletal benefits 

Muscle tissue contributes to our strength and physical abilities, and later in life, to maintaining our balance and independence. Engaging in exercises that stimulate our muscles also puts beneficial stress on our bones, which helps ensure they remain strong over time.  Given that almost 20% of women over age 50 have osteoporosis (a decrease in bone mass and density that can increase risk for fracture), prioritizing strength training is a great tool for prevention (or even reversing) bone loss.   

In older adults, greater muscle mass is associated with better physical performance, mobility, and prevention of falls, which often lead to injury and increase risk for disability. 

 

Metabolic and weight management benefits 

Muscle tissue benefits our metabolism by influencing how efficiently we use protein, carbohydrates, and fats.  A simple way to think of it is that having more muscle (aka lean body mass) increases our metabolic rate, even at rest.  Muscle tissue requires more energy, in the form of food, to be maintained.  Having a faster metabolic rate means our body is more efficient at using food as fuel and thus less likely to store excess energy.   

Cardiovascular exercises such as running or high-intensity training are often sought for weight management because they burn more calories during the workout.  Many proponents of strength training highlight the value of building and maintaining muscle as a tool for weight management, since the body works hard even after training to rebuild and recover.  The belief that metabolism decreases with age is largely linked to the loss of muscle mass that occurs. Loss of muscle leads to decreased metabolic function. 

On average, 20-30% of weight loss comes from muscle, not fat.  Though with extreme diets or fast weight loss, this can be upwards of 50%.  Focusing on proper fueling, especially adequate protein intake, and on resistance training as part of weight-loss efforts will have a muscle-protective effect.  

 

Blood sugar regulation 

The benefits of blood sugar management are directly linked to how physical activity serves as a “back door” for glucose (aka blood sugar) to enter cells to be used for energy.  At baseline, insulin is needed for this to occur because insulin’s primary role is to allow glucose to enter cells.  If someone is active before a meal, this can enhance their body’s insulin sensitivity, meaning their cells are more sensitive to insulin, so less is required.  This allows for blood sugar levels not to rise as high and to come down into the optimal range sooner.  If someone is active after a meal, this process works similarly: muscles that have been depleted of their energy (aka glucose) are now eager to take in more from the bloodstream.  So much so that less insulin is needed because the muscles operate more like a sponge, soaking up this readily available glucose.  Having more muscle tissue and engaging in strength and resistance training enable the body to harness this superpower regularly.    

 

Cardiovascular system 

We may not often think of it this way, but our heart is a muscle that also benefits from a little resistance.  In fact, strength training reduces the heart’s resting rate, which allows it to work more efficiently.  Strength training also improves vascular health by lowering blood pressure, enhancing vessel flexibility, and boosting blood circulation.  More specifically, data shows that strength training reduces the risk of high blood pressure by 32% and lowers the risk of stroke and heart attack by reducing metabolic syndrome risk by up to 29%.  There are also benefits for reducing LDL (bad) cholesterol and supporting higher levels of HDL (good) cholesterol. 

Triglycerides are the most common type of fat in the body, and high levels indicate that the body often has excess energy available to store.  Strength training is highly effective at reducing triglyceride levels, with some studies showing reductions of nearly 30% or more, particularly in previously inactive individuals. 

 

Mental health and cognition 

When it comes to the cognitive benefits, strength training has been shown to improve mood, reduce symptoms of anxiety and depression, and enhance memory, particularly in older adults.  Research highlighted by the National Institute of Aging found that increased muscle strength was associated with a slower rate of decline in cognitive function and that muscle strength was associated with a decreased risk of mild cognitive impairment, a precursor to Alzheimer’s disease. 

Additional research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults. 

 

Gut health  

Resistance training benefits gut health by increasing microbial diversity, reducing inflammation, strengthening intestinal integrity, and aiding in digestion.   For many, being active is a motivator for choosing healthy foods to fuel before and after exercise, so there is likely a bidirectional benefit as whole, fresh foods benefit gut health as well.  

 

Longevity and chronic disease 

If you have any lingering doubts or intimidation about where to begin, start small!  A 2021 review of 16 studies worldwide concluded that 30-60 minutes of strength training per week increased life expectancy by 10-17%.  Many conditions associated with aging can be better managed through regular strength training.  A notable reduction has been observed for arthritis, back pain, heart disease, diabetes, and depression.   

 

Consistency, but not excess, is key 

With all those benefits clearly outlined, it’s worth noting that it is possible to overdo it, so more isn’t always better.  Our muscle tissue can only offer these full-body benefits when it is adequately fueled and allowed to rest and repair.  Often, a maximum of 4 sessions per week is suggested, with possible negative outcomes at 5-6 sessions per week unless workouts are structured to prevent overuse of the same muscle groups.  So, it really is true that intentional training just a few times per week can offer significant benefits.  If you’re not sure where to start, here are just a few resources to consider (and there are countless more!):  

• Ladder App – Offers a variety of program styles and recommendations based on your goals 

• Moves App – Programs for prenatal, postpartum, core, training from 5K to marathons 

• Muscle and Strength –  Access workouts for men at all fitness levels designed by a trainer