Resistance training is often associated with those who frequent gyms and bodybuilders, and individuals such as myself have typically favoured activities like walking and yoga. However, emerging research underscores the numerous physical and mental benefits that strength training offers, which are not fully attainable through aerobic exercise alone.
According to federal guidelines and health organizations, engaging in muscle-strengthening activities at least twice a week is recommended in addition to aerobic exercise. Yet, the majority of Americans fall short of meeting these targets, particularly in the realm of strength training.
When performed correctly, resistance training enhances overall fitness by imposing stress on the body, stimulating it to adapt and grow stronger. This type of exercise raises the heart rate, enhances lung function, and, notably, applies pressure to the muscles, prompting them to repair and develop more fibres, thereby increasing their strength. Research has demonstrated that resistance training can reduce the risk of all-cause mortality by 10 to 17 percent and significantly lower the likelihood of death from cardiovascular disease.
Nevertheless, the rewards of resistance training are not solely confined to longevity. As individuals age, they naturally lose muscle mass, but strength training can mitigate this process by building lean body mass and improving metabolic health. It also bolsters bone density, alleviates fatigue in cancer survivors, helps regulate blood glucose, and has been associated with enhanced mental health.
One of the reasons individuals may be hesitant to engage in resistance training is the complexity it presents compared to aerobic exercise. Unlike tracking steps, strength training encompasses several variables, such as selecting which muscles to target, what equipment to use, and how often to rest. However, any form of resistance training will suffice, be it through weight machines, free weights, elastic bands, or simple exercises like push-ups.
It is crucial to commence with manageable weights and strive to meet the recommended minimum of two weekly sessions. Establishing a routine is crucial, and for those who find the gym daunting, ample resources, including online videos, are available to aid in the initial stages.
Progressive resistance is also vital, as increasing weight and intensity over time ensures ongoing improvement. As physiologist William Kraemer emphasises, adhering to the same routine will not yield the desired outcomes.
In summary, resistance training is not exclusive to fitness enthusiasts; it represents an indispensable facet of a holistic exercise regimen that can contribute to an extended and healthier life. With proper guidance and a steadfast commitment to consistency, anyone can benefit from integrating strength training into their routine.