Pick Up a Weight Already!
“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” Bret Contreras
If you walk into the gym you may find me on my yoga mat or running on the treadmill but you will also find me lifting weights. When it comes to starting an exercise program focus on building the habit by beginning with what you like, but eventually to be the best version of your physical self, mindful stretching, cardiovascular exercise and strength training all need to be part of your exercise routine. Give Cardio a Little Love explained the benefits of integrating cardiovascular exercise into your life and now we’ll learn the benefits of resistance training.
Hard Facts
Aging is not for the weak, yet the process will weaken you if you do not make strength training part of your life. In addition to a decrease in metabolic rate and increase in fat accumulation, inactive adults also experience a 3% to 8% decrease in muscle mass per decade. This means, unless you start using your muscles in a way that strengthens and builds them, you will get weaker and you will lose muscle mass. It is a use it or lose it system. If you’re resistant to resistance training (Haha get it!!!) then think of lifting weights as a way to free yourself from the wear and tear that comes with aging.
Regular weight training if done effectively has been shown to:
increases muscle mass
increase metabolic rate
decrease fat accumulation
increase bone density
increase self-esteem
increase cognitive function
increase joint function
increase balance thereby decreasing chance of injury from falling
With all of these benefits, there still seems to be an opposition to weight training, with only 30% of adults engaging in a resistance training a minimum of two times a week , while over 50% of adults participate in at least one high calorie burning activity (i.e. cardo) weekly. Realizing that most people are exercising to decrease their body weight this makes sense, since you need to be in a caloric deficient state to reduce your weight and cardiovascular exercise can deliver a high caloric burn, initially anyway. What most people may not realize is that weight lifting when done correctly will burn more post exercise calories than cardiovascular exercise, and over time resistance training stimulates muscles to activate specialized hormones involved in promoting the body to burn more fat, so as you build more muscle you will burn more calories. (Idea Fitness Journal January – February 2020)
The Takeaway
Every adult will benefit from formal resistance training. The number of sets, reps and load all factor into the effectiveness of the exercise in building muscle mass. A study done by Schoenfeld, Ogborn & Krieger looked at the correlation between the number of sets performed in a week and the increase in muscle mass with the results of: < 5 sets (+5.4%), 5-9 sets (+6.5%), and > 10 sets (+9.6%). This would suggest that in order to gain the most from your weight lifting sessions working similar muscle groups a minimum two times a week (no one is doing 10 sets in one session) with each session consisting of 3 to 5 sets per exercise, (note the number of reps per set varied in the study).
If you are just starting out with weight lifting it is my professional opinion that you seek guidance from someone who has been trained on the mechanics of weight lifting because technique and form are paramount. When you begin, focus on muscle groups that are under-active ensuring a proper length tension relationship around the joints, then move on to the larger muscle groups. Begin with lighter weights and more reps (10 to 15 reps), maintaining a tempo of 2 to 1 to 4 (concentric, hold, eccentric), and get the breathing right - exhale on the effort (concentric) inhale on the release (eccentric), make sure to warm-up prior to weight lifting.
You will not see visible results quickly and if your nutrition is crap you may not see any for a long time, but remember the main goal of weight lifting is about building strength, supporting your bones and joints, and increasing your sense of independence and self-confidence. Yes, overtime with all the right pieces your body composition will change but time and habit change are still the most important factors.
Still Unsure?
Let’s look at this from a logical point of view. Chances are in your life you’ll need to lift objects like: grocery bags, children, pets and water coolers and if you do not work on keeping your body strong these tasks will get harder and harder as you age. In addition to maintaining muscle mass and strength, one of the biggest benefits of resistance training in a controlled environment is an increase in body awareness which will decrease your risk of injury during daily activities. You have a choice, do you want to pick up your own grocery bags, get up out of a chair without assistance and maintain your independence or do you want to let the body you have deteriorate, weaken and become less effective bringing you back to dependency on others? Make sure that you can stand up on your own for as long as possible, keep working on getting stronger because if you don’t you will only get weaker (this is a true statement, let that sink in, if you remain inactive you will not maintain your current strength you will get weaker decade over decade) and start recognizing that there is more to movement then just burning calories - proper nutrition is most likely 80% responsible for your current weight. Your body is a gift, and it is the only one you have, take care of it and it will take care of you.
Copyright 2020 Strength & Grace Life Coaching LLC