Why Strength Training Is Important for Health
A study by Wayne L. Westcott published in Current Sports Medicine Reports answers why strength training is important. The study found that resistance training significantly enhances overall health by improving body composition, metabolic rate, cognitive abilities, cardiovascular health, bone density, and managing conditions like type 2 diabetes, while reversing certain aging effects in skeletal muscle.
As a certified Acupuncturist (R.Ac.) and Traditional Chinese Medicine Practitioner (R.TCM.P.), I have seen firsthand how integrating strength training into a healthy lifestyle can transform overall health and well-being. My own journey into strength training inspired me to explore its profound benefits, particularly when paired with modalities like sports medicine acupuncture and cupping for recovery. By blending fitness expertise with over a decade of clinical experience, I help clients build strength, recover from injuries, and optimize performance, making strength training a cornerstone of lifelong health.
Resistance training, often synonymous with strength training, has emerged as a potent form of medicine for various aspects of health. Modern lifestyles characterized by prolonged inactivity have exacerbated issues like muscle mass loss, metabolic decline, and increased body fat. For inactive adults, the numbers are stark: they can lose between 3% to 8% of their muscle mass per decade, which in turn decreases their metabolic rate and increases fat accumulation. The implications for overall health are profound, but resistance training offers a highly effective countermeasure.
Reversing Muscle Mass Loss and Boosting Metabolism
Engaging in resistance training can lead to remarkable changes in body composition and metabolic rate. Research indicates that just ten weeks of consistent strength training can substantially alter one’s physique and metabolic function. This period is sufficient to see significant increases in muscle mass, which is crucial for maintaining a higher metabolic rate. This enhanced metabolic function helps in reducing body fat and combating obesity-related health issues.
Physical and Cognitive Enhancements
The benefits of resistance training extend beyond mere physical appearance and metabolic health. Improved physical performance and functional independence are among the most noticeable advantages. For older adults, this translates to better balance, reduced risk of falls, and greater ability to perform daily activities without assistance.
Moreover, strength training has been linked to enhanced cognitive abilities and self-esteem. The mental health benefits are likely due to the combination of physical exertion, goal setting, and achievement inherent in resistance training routines. These cognitive improvements are essential for maintaining mental sharpness and overall well-being as one ages.
Combatting Type 2 Diabetes and Cardiovascular Disease
One of the critical health benefits of resistance training is its role in managing and preventing type 2 diabetes. Strength training reduces visceral fat, which is closely associated with insulin resistance and type 2 diabetes. By improving insulin sensitivity, resistance training helps in regulating blood sugar levels more effectively, thus aiding in diabetes management.
Cardiovascular health also sees substantial improvements with regular strength training. It helps lower blood pressure and improves cholesterol profiles, which are vital factors in reducing the risk of heart disease. These benefits underscore the role of resistance training in maintaining a healthy cardiovascular system.
Bone Health and Pain Reduction
Strength training is particularly beneficial for bone health. It increases bone mineral density, which is crucial in preventing osteoporosis and fractures, especially in older adults. Furthermore, resistance training can alleviate symptoms of low back pain and arthritis. The strengthening of muscles around joints provides better support and reduces strain, which can lead to significant pain reduction and improved quality of life.
Reversing Aging Factors in Skeletal Muscle
One of the most fascinating aspects of resistance training is its ability to reverse certain aging factors in skeletal muscle. As people age, their muscle fibers tend to shrink and lose functionality. Strength training stimulates muscle growth and repair, effectively reversing some of the detrimental changes associated with aging. This not only helps in maintaining muscle mass but also improves overall muscle function and endurance.
The Comprehensive Health Advantages of Resistance Training
Resistance training serves as a powerful tool for improving various facets of health. From enhancing metabolic rate and body composition to providing cognitive and cardiovascular benefits, the impacts are wide-ranging and profound. By incorporating regular strength training into their routines, individuals can significantly improve their physical performance, mental health, and overall quality of life. As such, resistance training truly acts as a form of medicine, offering preventative and therapeutic benefits across the lifespan.
