Co-authored by: Ameera N. Teal MS, CSCS, EP
Running a marathon, going to the gym more often, joining a rec league, and losing weight are common health and fitness goals that top nearly everyone’s list of new year’s resolutions. While many people aren’t focusing on strength gains specifically, a strength training program is a great addition to a new exercise routine. Strength training is the best way to achieve long term success in any health or fitness goal because strong bones and muscles serve as the foundation for optimal movement in all modes of physical activity.
What is Strength Training
Strength training, also known as resistance training, is the intentional development of physical fitness by utilizing resistance exercises to develop musculature. The most well-known benefits of strength training are increased muscular strength and endurance – two major components of health-related physical fitness. However, the increase in muscular fitness also translates to a more ideal body composition, increased cardiorespiratory fitness, and improved flexibility.
If that’s not enough to convince you to start a strength program, here are a few more reasons.
Injury Prevention
Participating in a single mode of activity can cause significant stress on joint structures. This type of repetitive stress can lead to overuse injuries caused by using the same muscle groups too vigorously, too often, without adequate recovery. However, diversifying physical activity patterns with strength training can decrease the likelihood of injury precursors such as muscular imbalances and musculoskeletal weakness. The results of an effective strength training program are an increase in total body musculature, bone mineral density, and joint range of motion.
Athletic Development
Strength training can contribute to major breakthroughs in athletic performance. If there is a specific mode of activity you’re seeking to enhance, a strength training program can incorporate sport-specific movements that mimic athletic activities. Improved movement economy, increased neuromuscular activation, greater power output and sense of body awareness are all well-known benefits of strength training that translate to improved athleticism.
Athletic development via strength training is also crucial for aging populations. Research shows, strength training amongst the elderly can result in less falls in addition to accelerated recovery from injuries. A well-designed strength program will incorporate exercises that improve balance and coordination at any age.
Cardiovascular Health
A strength training program can be the difference between pesky injuries and performance enhancement. However, it can also reduce the chance for developing cardiovascular and metabolic diseases. Strength training programs that seek to improve aerobic capacity are often designed as circuit routines, also known as interval training. These routines are designed according to participant fitness level, but uniformly alternate between periods of intense activity and attenuated recovery. Interval training has gained popularity in recent years due to the short activity duration and potential for swift gains in aerobic fitness.
Mental Health
There is a large body of evidence showing exercise improved brain function. In addition to cardio intense workouts such as running or biking, recent research also connects strength training to improved memory, cognition and mood. Even starting resistance training later in life may have a positive effect on mental health, memory loss, and sleep quality.
How to Get Started
The American College of Sports Medicine recommends muscle strengthening exercises on two or more days out of the week. The key to a successful strength program is ensuring the exercises are done correctly and the resistance is increased gradually over time. Because the body needs time to rest and recover in order to respond favorably to activity, begin strength training on nonconsecutive days of the week. It’s good to start with basic full-body exercises and progress to more frequent and/or intense routines as you become stronger.
Strength training programs can incorporate a myriad of exercises and equipment. However, if you’re a beginner, bodyweight exercises can provide the best introductory resistance for making strength gains. If you are looking to begin a strength training program, we can assist you through our Avid Performance and Recovery program. Our athletic training team assesses your body’s unique needs to build a foundation of stability, mobility, and strength. From elite athletes to not having moved in 20 years, we create a customized plan to meet your needs and goals.
References:
Hoffman, J. Resistance training and injury prevention. Indianapolis, IN: American College of Sports Medicine; 2017.
Kelty, Taylo, et al. Resistance-exercise training ameliorates LPS-induced cognitive impairment concurrent with molecular signaling changes in the rat dentate gyrus. Journal of Applied Physiology. Volume 127 Issue 1, pages 254-263. July 2019.
Mandolesi et al. Effects of physical exercise on cognitive functioning and wellbeing: biological and psychological benefits. Frontiers in Psychology. Volume 9 Article 509. April 2018
Kravitz, L. ACSM information on high intensity interval training. Indianapolis, IN: American College of Sports Medicine; 2014.
Westcott, Wayne. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. Volume 11 Issue 4, pages 209-216. July/Aug 2012.