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 physiological responses to basic programs of strength exercise. Consider these 12 reasons to strength train:
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1. Avoid Muscle Loss
Adults who do not strength train lose between 5 and 7 pounds of muscle every decade (Forbes, 1976, Evans and Rosenberg, 1992). Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our mid-life years.
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7. Improve Glucose Metabolism
Hurley (1994) has reported a 23 percent increase of glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise. |
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2. Avoid Metabolic Rate Reduction
Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. Information from Keyes et al. (1973) and Evans and Rosenberg (1992) indicates that the average adult experiences a 2 to 5 percent reductions in the metabolic rate every decade of life. Because regular strength exericse prevents muscle loss, it also prevents the accompanying decrease in resting metabolic rate.
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8. Increase Gastrointestinal Transit Time
A study by Koffler (1992) showed a 56 percent increase in gastrointestinal transit time after three months of strength training. This is significat due to the fact that delayed gastrointestinal transit time is related to a higher risk of colon cancer. |
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3. Increase Muscle Mass
Because most adults do not perform strength exercise, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research (Westcott, 1995) shows that a standard strength training program can increase muscle mass by about 3 pounds over an eight-week training period. This is the typical training response for men and women who do 25 minutes of strength exercise, three days a week.
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9. Reduce Resting Blood Pressure
Strength training alone has been shown to reduce resting blood pressure significantly (Harris and Holly, 1987). Our study (Westcott, 1995) has revealed that combining strength and aerobic exercise is an even more effective means of improving blood pressure readings. After two months of combined exercise, our program participants dropped their systolic blood pressure by 5 mm Hg nd their diastolic blood pressure by 3 mm Hg. |
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4. Increase Metabolic Rate
Research reveals that adding 3 pounds of muscle increases our resting metabolic rate by 7 percent, and our daily calorie requirements by 15 percent (Campbell, 1994). At rest, a pound of muscle requires 35 calories per day for tissue maintenance, and during exercise muscle energy utilization increases dramatically. Adults who replace muscle through sensible strength exercise use more calories all day long, thereby reducing the likelihood of fat accumulation.
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10. Improve Blood Lipid Levels
Although the effect of strength training on blood lipid levels needs further research, at least two studies (Stone, 1982 and Hurley, 1982) have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise (Hurley, 1994). |
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5. Reduce Body Fat
Campbell and hi co-workers (1994) found that strength exercise produced 4 pounds of fat loss after three months of training, even though subjects were eating 15 percent more calories per day. That is, a basic strength training program results in 3 pounds more muscle, 4 pounds less fat, and 370 more carolies per day food intake. |
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11. Reduce Low Back Pain
Years of research on strength training and back pain conducted at the University of Florida Medical School have shown that strong low-back muscles are less likely to be injured than weaker low-back muscles. A study by Risch (1993) found that low-back patients had significantly less back pain after 10 weeks of specific (full-range) strength exercises for the lumbar spine muscles. Because 80 percent of Americans experience low back problems, it is advisable for all adults to strengthen their low-back muscles properly.
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6. Increase Bone Mineral Density
The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle myoproteins also increases bone osteoproteins and mineral content. Menkes (1993) has demonstrated significant increases in the bone mineral density of the upper femur after four months of strength exercise.
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12. Reduces Arthritic Pain
According to the addition of the Tufts University Diet and Nutrition Letter (1994), sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritis pain need strength exercises to develop stronger muscles, bones, and connective tissue. |
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There are 12 physiological reasons to perform regular strength exercise. On a more basic level, it is important to understand that proper strength training may help us look better, feel better, and function better. Remember that our skeletal muscles serve as the engine, chasis, and shock absorbers of our bodies. Consequently, strength training is an effective means of increasing our physical capacity, improving our athletic performance, reducing our risk of injury, and improving our self-confidence.
Wayne L. Westcott, Ph.D, is the fitness/research director at the South Shore YMCA in Quincy, Massachusetts, and author of the college textbook, Strength Fitness. |
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"MAXIMUM RESULTS - MINIMUM TIME"
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