When people think of strength training, or resistance training, most probably get a picture in their heads of someone, typically a guy, trying to build muscle. Maybe a stereotypical meathead image comes up. And this isn’t entirely shortsighted, since after all, strength training is a great way to build muscle. In fact, it’s probably the best thing you can do if you want to build a better physique, whether that’s building muscle and/or losing fat. However, the benefits of resistance training go far beyond building muscle, and this practice can also be applied across age groups and genders. The fact of the matter is that resistance training is one of the best things you can do for your overall health. To learn why, just read on!
Muscle and Bone Strength (Crucial in Old Age)
I hinted that resistance training is beneficial for all age groups, including older individuals, which is important because this practice can prevent or slow many age-related declines, such as muscle loss. After around age 40, muscle mass starts to decline (around 1 percent each year), and this is known as sarcopenia. Additionally, aging is sometimes accompanied by osteoporosis, and is related to a number of increased risks, such as falls, disability, and frailty.
However, strength training can be very helpful in counteracting age-related sarcopenia, osteoporosis, and the accompanying negative consequences (1). Such as what happens in all strength trainers, strength training in older adults can lead to increased muscle mass and strength, and improved physical performance (2) (3). Plus, these improvements in muscle power translates well into everyday activities, which leads to improved physical functioning and the ability to execute everyday tasks (4). Simply put, you’ll be able to do everyday things much easier
Can’t get that jar open, or carry a box up the stairs? Strength training can fix that.
Strength training also increases bone mass, or at the very least, preserves and maintains it, and prevents the death of bone cells (5). Moreover, strength training can improve bone mineral density. Together, this leads to a decreased risk for osteoporosis and its associated consequences, such as fractures.
(Aside: Increasing calcium intake is usually the first recommended course of action for osteoporosis, and while this may work for some people, strength training is by far the best first course of action for preventing osteoporosis).
Thus, simply engaging in resistance training a couple of times per week can be a great way for people to maintain or increase muscle mass, bone mass, and strength throughout the lifespan, thus preventing or reversing many common age-related physical functioning issues.
Cardiometabolic Benefits
As you probably know, many people in our society struggle with weight problems, heart issues, diabetes, and other ailments related to cardiometabolic health. However, strength training is a great way to reduce many of the risk factors for these. In a quick sentence, strength training can boost metabolism, decrease fat mass, reduce obesity, improve diabetes and its associated factors, and improve blood pressure, cholesterol, and overall heart health. For the specifics, read below.
Metabolism
For example, resistance training is a great way to boost metabolism, specifically basal metabolic rate, which is your metabolic rate at rest (6). This is key because this is where most of your energy expenditure comes from (NOT EXERCISE!), so increasing your BMR can ultimately you to lose weight. Further, if you strength train, you’ll likely increase your fat free mass, which further increases your metabolism, leading to an upward spiral of benefits (7). Basically, strength training leads to increased muscle mass, which leads to a higher metabolism at rest because you simply require more calories when you have more muscle. In turn, this metabolic boost has many other benefits, some of which are listed below.
Obesity
Resistance training is also beneficial for overweight or obese individuals because it promotes fat loss, especially visceral fat, which is the most implicated in disease and health problems (8). On top of this, resistance training helps to improve markers that are usually suboptimal in people with obesity, such as blood pressure and cholesterol, and it is also important for reducing the large number of obesity-related health problems (9). The metabolic increases mentioned above are also very beneficial for obese and overweight people.
Diabetes: Insulin and Glucose
Strength training also improves insulin sensitivity, as well as glucose metabolism (10) (11). Essentially, weightlifting improves your body’s ability to take in, absorb, and utilize glucose (the body’s main source of fuel). Thus, resistance training is also beneficial for preventing or reversing type 2 diabetes, as well as other conditions related to insulin resistance. Moreover, strength training has been specifically shown to reduce body fat mass, waist circumference, fasting glucose, and insulin in people with type 2 diabetes and insulin resistance (12) (13)
Cardiovascular Health
Strength training is also beneficial for cardiovascular health, usually by reducing risk factors for heart problems. Specifically, it has been shown to reduce LDL, increase HDL, including in those with chronically elevated cholesterol levels (14) (15); and it also leads to decreased resting blood pressure and increased VO2 max, both of which are signs of a healthier heart (16). Resistance training also reduces systolic and diastolic blood pressure, and the effects are even greater for those already with hypertension, further indicating its positive effects (17). Strength training may also benefit the heart directly because it keeps the heart working hard, which leads to increased strength and efficiency over time, just like what happens in any other muscle
Overall, strength training improves many cardiometabolic risk factors, which are often together combined as “metabolic syndrome”. And decreasing your risk of metabolic syndrome is one of the healthiest things you can do, given its link with heart disease, stroke, and type 2 diabetes (i.e. massive problems in our society today) (18).
Massive Benefits for Mental Health
Strength training, like pretty much any form of exercise, is also very beneficial for mental health, which includes cognitive, psychological, and emotional health. In a quick sentence, resistance training leads to improved memory, heightened connection between brain areas, improved overall cognition, reduced depression and anxiety, and improved self-esteem, self-confidence, and reduced fatigue. For the specifics, as I did for the previous section, just read below.
Cognition
In regard to the cognitive benefits, resistance training is an effective way to improve working memory capacity, especially in middle-aged and older adults (19). On top of this, strength training improves overall cognitive ability, as well as executive functioning, which involves goal-directed behaviors, abstract reasoning and judgment (20). Increased blood flow to the brain and heightened communication between various regions when exercising are just a couple of the potential reasons for the cognitive benefits.
Also, in people specifically with mild cognitive impairment, strength training can prevent cognitive decline and increase brain plasticity, which makes this practice a protective factor against dementia and other cognitive impairment-related disorders (21). Thus, the cognitive benefits are particularly beneficial for people approaching, or already in old age.
Psychological Benefits
Strength training is also fantastic for psychological health, mainly in that it can reduce depression and anxiety, and promote feelings of accomplishment, self-esteem, and self-confidence (22). Even in clinically depressed and/or anxious subjects, strength training can reduce these symptoms to subclinical levels, especially when combined in a holistic treatment approach (23). Workouts of any kind, if done right, are empowering, and they lead to feelings of accomplishment. Additionally, exercise “lights up” key brain areas and sends a surge of feel-good neurotransmitters throughout the body. Plus, strength training is just another way of moving the body, and movement is a fundamental need of all humans. Thus, these are just a few reasons why doing this can improve psychological health.
Furthermore, strength training is particularly beneficial in reducing fatigue and depression and improving mood and quality of life in people with chronic health conditions (as well as the general population) (24) (25). Lastly, resistance training is especially important for reducing depression and anxiety in older individuals because it helps to reduce and/or stabilize the changes in mood and anxiety that often occur in older age (26).
Better than Cardio?
These psychological benefits are very important to illustrate for many reasons, especially because aerobic training (e.g. jogging) seems to get most of the attention when it comes to psychological health. Yet, we now know that strength training is just as effective, if not more so, in improving many markers of psychological health. And just like with cardiometabolic problems, many people suffer from psychological disorders, so strength training is yet another way to reduce depression and anxiety and improve quality of life.
(Side note: if you’re looking for the specific mechanisms through which strength training improves depression and anxiety, be sure to check out my book on Amazon: Depression in the Modern World: Why It’s Increasing, and How to Overcome it Naturally).
Optimal Frequency
I could go on for much longer about further benefits of strength training, but there really is no need. Just understand that it is beneficial for many aspects of your health. And of course, with this understanding, you actually have to implement it!
However, don’t worry, as it is very simple to do. Many of the studies I’ve referenced above simply had their participants strength train two to three times per week, sometimes only once, usually for 30 minutes or so.
For the vast majority of people interested in the general health improvements from resistance training, and not looking to build massive amounts of muscle or strength, I recommend that you do this twice per week. Keep in mind, too, that merely twice per week CAN be great for building muscle and strength if you do it correctly. Even if you only have time or energy to do it once per week, especially if you’re elderly or highly stressed, this can be a pretty good option as well.
Exercise Selection
Within each session, aim to train the entire body. To do this, you really only need three exercises: an upper body push (e.g. push-up), an upper-body pull (pull-up), and a lower-body exercise (e.g. squat). All of these exercises also have to be compound movements, meaning they work more than one muscle group (check out my list below for quite a few examples to get you started). For those of you who want to add in more exercises, feel free to do so, as long as you create a balanced workout.
Also, make sure to discuss any new training regimen with your doctor and, if you’re uncomfortable about starting on your own, you can always hire a personal trainer for a while. Lastly, the sessions really don’t need to last very long; 20 to 30 minutes is plenty for general health and wellness benefits. Start even lower than that if you’ve never done it before or are just getting back into it. Over time, you’ll be able to gauge the intensity and duration of the workout that best suits you.
Final Notes
There is no need to overdo it, and this is why I (along with most of the science) recommends a couple of short sessions every week. In fact, strength training too often will lead to chronically elevated stress levels, which will actually have a negative impact on all areas of your health. This is why you have to be smart about strength training, just like any other exercise. The only way that exercise is healthy is if you can adequately manage it and recover from it.
With this in mind, the main thing is to just do it! Since strength training benefits your health in so many areas, and is applicable to nearly every age group, there really is no reason to not do it. Simply strength training twice per week for 30 minutes is one of the best things you can do for your overall health, and if you keep it up for the long run, you’ll help majorly in preventing the development of many problematic, chronic health conditions.
List of Compound Exercises
| Upper Body Push | Upper Body Pull | Lower Body |
| Push-up (Regular, Feet-Elevated, Close-Grip, Diamond, Extra Weight, etc.) | Pull-up (Pronated Grip, Supinated Grip, Neutral Grip, Extra Weight, etc.) | Squat (Front, Back, Goblet, Barbell, Dumbbell, etc.) |
| Parallel Bar Dip (Chest Forward, Upright, Extra Weight, etc.) | Row (Barbell, Dumbbell, T-Bar, Seated Cable, Machine, etc.) | Deadlift (Barbell [Regular or Sumo], Trap-Bar, Hex-Bar, Dumbbell, etc.) |
| Overhead Press (Barbell, Dumbbell, Machine etc.) | Olympic Pulls (Cleans, Snatches, etc.) | Lunge/Split Squat (Barbell, Dumbbell, Rear-Foot Elevated, etc.) |
| Bench Press (Barbell, Dumbbell, Regular, Incline, Machine, etc.) |
References
1. Vikberg, S., Sörlén, N., Brandén, L., Johansson, J., Nordström, A., Hult, A., & Nordström, P. (2019). Effects of resistance training on functional strength and muscle mass in 70-year-old individuals with pre-sarcopenia: a randomized controlled trial. Journal of the American Medical Directors Association, 20(1), 28-34. https://doi.org/10.1016/j.jamda.2018.09.011
2. Stoever, K., Heber, A., Eichberg, S., & Brixius, K. (2018). Influences of resistance training on physical function in older, obese men and women with sarcopenia. Journal of geriatric physical therapy, 41(1), 20-27. https://doi.org/10.1519/JPT.0000000000000105
3. Hassan, B. H., Hewitt, J., Keogh, J. W., Bermeo, S., Duque, G., & Henwood, T. R. (2016). Impact of resistance training on sarcopenia in nursing care facilities: a pilot study. Geriatric nursing, 37(2), 116-121. https://doi.org/10.1016/j.gerinurse.2015.11.001
4. Liu, C. J., Shiroy, D. M., Jones, L. Y., & Clark, D. O. (2014). Systematic review of functional training on muscle strength, physical functioning, and activities of daily living in older adults. European review of aging and physical activity, 11(2), 95-106. https://doi.org/10.1007/s11556-014-0144-1
5. Santos, L., Elliott-Sale, K. J., & Sale, C. (2017). Exercise and bone health across the lifespan. Biogerontology, 18(6), 931-946. https://doi.org/10.1007/s10522-017-9732-6
6. Stavres, J., Zeigler, M. P., & Pasternostro Bayles, M. (2018). Six weeks of moderate functional resistance training increases basal metabolic rate in sedentary adult women. International Journal of Exercise Science, 11(2), 32-41. https://digitalcommons.wku.edu/ijes/vol11/iss2/2
7. Aristizabal, J. C., Freidenreich, D. J., Volk, B. M., Kupchak, B. R., Saenz, C., Maresh, C. M., … & Volek, J. S. (2015). Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map. European journal of clinical nutrition, 69(7), 831-836. https://doi.org/10.1038/ejcn.2014.216
8. Strasser, B., Arvandi, M., & Siebert, U. (2012). Resistance training, visceral obesity and inflammatory response: a review of the evidence. Obesity reviews, 13(7), 578-591. https://doi.org/10.1111/j.1467-789X.2012.00988.x
9. Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. Journal of obesity, 2011. https://doi.org/10.1155/2011/482564
10. Klimcakova, E., Polak, J., Moro, C., Hejnova, J., Majercik, M., Viguerie, N., … & Stich, V. (2006). Dynamic strength training improves insulin sensitivity without altering plasma levels and gene expression of adipokines in subcutaneous adipose tissue in obese men. The Journal of Clinical Endocrinology & Metabolism, 91(12), 5107-5112.
11. Gidlund, E. K., von Walden, F., Venojärvi, M., Risérus, U., Heinonen, O. J., Norrbom, J., & Sundberg, C. J. (2016). Humanin skeletal muscle protein levels increase after resistance training in men with impaired glucose metabolism. Physiological reports, 4(23), e13063. https://doi.org/10.14814/phy2.13063
12. Bacchi, E., Negri, C., Zanolin, M. E., Milanese, C., Faccioli, N., Trombetta, M., … & Bonora, E. (2012). Metabolic effects of aerobic training and resistance training in type 2 diabetic subjects: a randomized controlled trial (the RAED2 study). Diabetes care, 35(4), 676-682. https://doi.org/10.2337/dc11-1655
13. Álvarez, C., Ramírez-Campillo, R., Ramírez-Vélez, R., & Izquierdo, M. (2017). Effects and prevalence of nonresponders after 12 weeks of high-intensity interval or resistance training in women with insulin resistance: a randomized trial. Journal of Applied Physiology, 122(4), 985-996. https://doi.org/10.1152/japplphysiol.01037.2016
14. Sheikholeslami, V. D., Ahmadi, S., Ahmadi, D. K., & Gharibi, F. (2011). Changes in cardiovascular risk factors and inflammatory markers of young, healthy, men after six weeks of moderate or high intensity resistance training. The Journal of sports medicine and physical fitness, 51(4), 695. https://pubmed.ncbi.nlm.nih.gov/22212275/
15. Mann, S., Beedie, C., & Jimenez, A. (2014). Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Medicine, 44(2), 211-221. https://doi.org/10.1007/s40279-013-0110-5
16. Cornelissen, V. A., Fagard, R. H., Coeckelberghs, E., & Vanhees, L. (2011). Impact of resistance training on blood pressure and other cardiovascular risk factors: a meta-analysis of randomized, controlled trials. Hypertension, 58(5), 950-958. https://doi.org/10.1161/HYPERTENSIONAHA.111.177071
17. Cornelissen, V. A., & Smart, N. A. (2013). Exercise training for blood pressure: a systematic review and meta‐analysis. Journal of the American heart association, 2(1), e004473. https://doi.org/10.1161/JAHA.112.004473
18. Strasser, B., Siebert, U., & Schobersberger, W. (2010). Resistance training in the treatment of the metabolic syndrome. Sports medicine, 40(5), 397-415. https://doi.org/10.2165/11531380-000000000-00000
19. Marston, K. J., Peiffer, J. J., Rainey-Smith, S. R., Gordon, N., Teo, S. Y., Laws, S. M., … & Brown, B. M. (2019). Resistance training enhances delayed memory in healthy middle-aged and older adults: A randomised controlled trial. Journal of science and medicine in sport, 22(11), 1226-1231. https://doi.org/10.1016/j.jsams.2019.06.013
20. Li, Z., Peng, X., Xiang, W., Han, J., & Li, K. (2018). The effect of resistance training on cognitive function in the older adults: a systematic review of randomized clinical trials. Aging clinical and experimental research, 30(11), 1259-1273. https://doi.org/10.1007/s40520-018-0998-6
21. Nagamatsu, L. S., Handy, T. C., Hsu, C. L., Voss, M., & Liu-Ambrose, T. (2012). Resistance training promotes cognitive and functional brain plasticity in seniors with probable mild cognitive impairment. Archives of internal medicine, 172(8), 666–668. https://doi.org/10.1001/archinternmed.2012.379
22. Oftedal, S., Smith, J., Vandelanotte, C., Burton, N. W., & Duncan, M. J. (2019). Resistance training in addition to aerobic activity is associated with lower likelihood of depression and comorbid depression and anxiety symptoms: A cross sectional analysis of Australian women. Preventive medicine, 126, 105773. https://doi.org/10.1016/j.ypmed.2019.105773
23. Moraes, H. S., Silveira, H. S., Oliveira, N. A., Portugal, E. M. M., Araújo, N. B., Vasques, P. E., … & Schuch, F. B. (2020). Is Strength Training as Effective as Aerobic Training for Depression in Older Adults? A Randomized Controlled Trial. Neuropsychobiology, 79(2), 141-149. https://doi.org/10.1159/000503750
24. Dalgas, U., Stenager, E., Jakobsen, J., Petersen, T., Hansen, H. J., Knudsen, C., … & Ingemann-Hansen, T. (2010). Fatigue, mood and quality of life improve in MS patients after progressive resistance training. Multiple Sclerosis Journal, 16(4), 480-490. https://doi.org/10.1177/1352458509360040
25. Levinger, I., Selig, S., Goodman, C., Jerums, G., Stewart, A., & Hare, D. L. (2011). Resistance training improves depressive symptoms in individuals at high risk for type 2 diabetes. The Journal of Strength & Conditioning Research, 25(8), 2328-2333. doi: 10.1519/JSC.0b013e3181f8fd4a
26. Cassilhas, R. C., Antunes, H. K. M., Tufik, S., & De Mello, M. T. (2010). Mood, anxiety, and serum IGF-1 in elderly men given 24 weeks of high resistance exercise. Perceptual and motor skills, 110(1), 265-276. https://doi.org/10.2466/pms.110.1.265-276
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