Resistance Training for Optimal Health
What is Resistance Training?
Resistance training is defined as “a form of periodic exercise whereby external weights provides progressive overload to skeletal muscles in order to make them stronger and will often result in hypertrophy”.
What are the notable benefits of resistance training?
1. Improves Cardiovascular Health
One of the leading causes of death in the United States is heart disease. Research has shown the benefits of resistance training for heart health and the prevention of cardiovascular disease by improving lipid (cholesterol) panels, decreasing blood pressure, and increasing lean body mass.
2. Improves Mental Health
Since the beginning of COVID, mental health issues have skyrocketed. Research has shown that resistance training improves the release of dopamine and norepinephrine, which are often associated with improved mood and mental health.
3. Improves Bone Health
A challenge for many of us as we age is maintaining health bones and muscle, which is a foundation to living an optimal life. Poor bone health can often lead to falls or other injuries that tend to greatly affect one’s quality of life. Research has shown that resistance training improves the bone density of women who were diagnosed with osteopenia or osteoporosis. Bones and muscles work together to keep us strong and able-bodied. Resistance training also functions to build muscle, which reduces sarcopenia (aka muscle loss due to aging).
4. Improving Sleep Quality
According to the Sleep Foundation, 9%-15% of Americans experience ongoing sleep disorders. Sleep is a foundation of health and is required for longevity and mental clarity! Extended periods of poor sleep quality can affect our mental capacity and can predispose us to Alzheimer’s disease. The Glymphatic System was a fascinating discovery that occurred within the past decade and its function is to filter toxins and other byproducts from the cerebral spinal fluid of the brain. The only time this system is active is during sleep so its of vital importance to prioritize quality sleep!
5. Reducing Symptoms of Attention Deficit Hyperactivity Disorder (ADHD)
ADHD has been steadily increasing since the 1990’s. Reportedly today, an estimated ~10% of individuals below the age of 17 years old and 10.5 million Americans in total have been diagnosed and live with ADHD. Resistance training has been shown to reduce the symptoms of ADHD, which also lead to improvements in social behavior, motor skills, strength, and neuropsychological parameters.
How to integrate resistance training in my daily life?
The goal is to lift weights 2-3x/week and aim to challenge yourself by lifting heavy. Good form is crucial to avoid injury so go slow, listen to your body and seek out a physical trainer if needed.
References:
Kraemer, W. J., Ratamess, N. A., & French, D. N. (2002). Resistance training for health and performance. Current sports medicine reports, 1(3), 165–171. https://doi.org/10.1249/00149619-200206000-00007
Westcott W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8
Phillips, S. M., & Winett, R. A. (2010). Uncomplicated resistance training and health-related outcomes: evidence for a public health mandate. Current sports medicine reports, 9(4), 208–213. https://doi.org/10.1249/JSR.0b013e3181e7da73
Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284
Gordon, B. R., McDowell, C. P., Hallgren, M., Meyer, J. D., Lyons, M., & Herring, M. P. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials. JAMA psychiatry, 75(6), 566–576. https://doi.org/10.1001/jamapsychiatry.2018.0572
Holubiac, I. Ș., Leuciuc, F. V., Crăciun, D. M., & Dobrescu, T. (2022). Effect of Strength Training Protocol on Bone Mineral Density for Postmenopausal Women with Osteopenia/Osteoporosis Assessed by Dual-Energy X-ray Absorptiometry (DEXA). Sensors (Basel, Switzerland), 22(5), 1904. https://doi.org/10.3390/s22051904
Kamp, C. F., Sperlich, B., & Holmberg, H. C. (2014). Exercise reduces the symptoms of attention-deficit/hyperactivity disorder and improves social behaviour, motor skills, strength and neuropsychological parameters. Acta paediatrica (Oslo, Norway : 1992), 103(7), 709–714. https://doi.org/10.1111/apa.12628