10 Reasons to Strength Train
Wednesday, 1 February 2006
During the past few years, more and more studies have shown that sensible strength training produces many health and fitness benefits. Key researchers have provided a wealth of data on the positive psychological responses to basic programs of strength training. So consider these 10 reasons to strength train:
- Avoid Muscle Loss
Adults who do not strength train lose between 2.2kg and 3.2kg of muscle every decade. Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength training maintains our muscle mass and strength throughout our mid-life years. - Avoid Metabolic Rate Reduction
Because muscle is very active tissue, muscle loss is accompanied by a reduction in resting metabolism. Research indicates that an average adult experiences a 2% to 5% reduction in metabolism ever decade of life. Because regular strength training prevents muscle loss, it also prevents the accompanying decrease in resting metabolic rate. - Increase Muscle Mass
Because most adults do not perform strength training, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research shows that a standard strength training program can increase muscle mass by about 1.4kg over an eight week training period. This is the typical training response for men and women who do 25 minutes of strength training one day each week. - Increase Metabolic Rate
Research reveals that adding 1.4kg of muscle increases our resting metabolism by 7% and our daily calorie requirements by 15%. At rest, a kg of muscle requires 77 calories per day for tissue maintenance, and during exercise muscle energy utilization increases dramatically. Adults who replace muscle through sensible strength training use more calories all day long, thereby reducing the likelihood of fat accumulation. - Reduce Body Fat
In a 1994 study, strength training produced 1.8kg of fat loss after three months of training, even though the subjects were eating 15% more calories each day. That is, a basic strength program resulted in 1.4kg more muscle, 1.8kg less fat, and 370 more calories per day food intake! - Increase Bone Mineral Density
The effects of progressive resistance training are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle strength also increases bone density and mineral content. A 1993 study demonstrated significant increases in the bone mineral density of the upper femur (thigh bone) after four months of strength training. - Improve Glucose Metabolism
Researchers have reported a 23% increase in glucose uptake after 4 months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength training. - Reduced Lower Back Pain
Years of research on strength training and back pain conducted at the University of Florida Medical School have shown that strong lower back muscles are less likely to be injured than weaker lower back muscles. A recent study found that lower back patients had significantly less back pain after 10 weeks of specific (full range) strength exercises for the lumbar spine muscles. - Reducing Resting Blood Pressure
Strength training alone has been shown to reduce resting blood pressure significantly. A 1995 study revealed that combining strength training and aerobic training is an even more effective means of improving blood pressure readings. After two months of combined exercise, the study participants dropped their systolic blood pressure by 5mm Hg and their diastolic blood pressure by 3mm Hg. - Improve Blood Lipid Levels (Cholesterol)
Although the effect of strength training on blood lipid levels needs further research, several studies have revealed improved blood lipid profiles after several weeks of strength training. It is important to note that improvements in blood lipid levels are similar for both endurance and strength training exercise.
Source: Wayne L. Westcott, Ph.D Fitness/Research Director, YMCA