The Benefits of Strength Training

A common question for women in their midlife is: What type of exercise should I do? A recent study has shown that strength training has lasting health benefits for women in their midlife. Strength training helps build muscle and supports overall metabolic function for healthy aging. Incorporating regular strength training into your fitness routine can support your overall well-being. This week on Fox 17, Dr. Bitner discusses the benefits of strength training and a healthy way to implement it into your routine.

Fact #1

Strength training is a physical exercise that increases muscle mass. It uses resistance to induce muscular contraction, which can come from weights, resistance bands, body weight, machines, or other devices. The primary goal is to increase muscle mass while supporting other health aspects like bone health, joint function, and metabolic rate.

Fact #2

Finding a routine that fits your lifestyle is important. The study participants practiced strength training three times a week using a circuit. They completed three sets of nine exercises, with 6 to 12 reps each. The participants lifted until failure, meaning they could barely lift the weight by the end of the three sets; this provides optimal conditions for muscle mass to build. While this routine may work well for some, it is not for everyone. Finding a strength training routine that challenges you while allowing for adequate recovery time. If you feel unsure where to start, talking with your doctor, physical therapist, trainer, or resources online can help you find a good starting point for your body. The first step is to establish a routine and stick with it!

Fact #3

Recovery is just as important as the workout itself. To nurture your body, it’s crucial to establish a routine that allows for adequate recovery time. Good lifting technique, a healthy diet with high protein intake, and time for your body to rest are essential for fostering a body capable of fully reaping the benefits of strength training.

Fact #4

Increasing muscle mass helps us fight infection. The skeletal muscle system and the immune system are in constant communication. When the muscles are strong and getting regular exercise, the immune system is more responsive and stronger to fight infection and repair after injury. People with healthy muscle mass will better tolerate an infection such as COVID-19 or cancer treatment and heal quicker after an injury.

Fact #5

Increasing muscle mass allows you to stay independent. Stronger muscles help maintain the ability to do activities of daily living, like lifting groceries, climbing stairs, getting up and down from the ground, and maintaining balance. As you age, preserving muscle mass becomes even more critical. It helps you stay active and improve your overall quality of life so you can continue doing the things you love.

Fact #6

Muscle mass increases insulin resistance and metabolic health. It is a driver of a healthy metabolism. If you have a muscle mass over 24%, you are protecting yourself against the risk of a heart attack, dementia, stroke, obesity, and diabetes.

Patient story:

Jane, 66, was committed to aging healthy. She did not want to end up like others in her family: overweight, inactive, and at risk for developing a serious health disease.

Jane tried to be active, with walking as her main exercise. She asked her doctor what else she could do to foster a healthy lifestyle. Her doctor recommended strength training. After her appointment, Jane joined a gym and began working out three times a week with a trainer. She gave her body time to rest and fueled it with nutritious options.

After several weeks, Jane felt stronger and had more energy. After two months, her muscle mass increased, and she was well on her way to aging healthy! Jane was grateful that she reached out and asked for advice. Now, she feels healthy, secure, and is doing what she can for her future.

Takeaway Tip:

It’s never too late to start implementing strength training into your routine. Learn how to strength train in a way that works for you, and continue to nurture your body to improve your metabolic health. Ask your doctor about strength training and take the first steps toward a healthier lifestyle.