Strength Training: Why you need to be doing it, no matter your age
For a lot of the general public strength training has long been viewed as the past-time of bodybuilders, sweating away in gyms, grunting and throwing around big weights. Whilst this is certainly one type of strength training it’s definitely not the only way to train. Unfortunately, this view of strength training scares a lot of people away, limiting their capacity for activity and even predisposing them to injuries and disease later in life.
Why we all need to train our strength (it’s not just about muscles)
The principle of "use it or lose it" is highly relevant here. The body is an intelligent organism, and without appropriate stress, you stand to lose more than just muscle mass. Bone density, tendon and ligament strength, joint resilience, and even intervertebral discs respond positively to load. In the absence of this stress, they weaken. This becomes particularly noticeable later in life, leading to decreased muscle mass, weaker bone density (osteoporosis), and more vulnerable, arthritic joints. This heightened vulnerability increases the risk of falls, fractures, and injuries. Beyond these serious concerns, daily activities become more challenging, from rising from low chairs to reaching overhead or handling groceries. Strength training is a preventative measure that mitigates many of the negative effects of aging. A recent comprehensive review, considered the highest level of research, demonstrated a remarkable up to 27% reduction in all-cause mortality among those who engaged in just one hour of resistance training per week (Shailendra et al., 2022)!
The right amount of resistance
The body's capacity for adaptation is truly remarkable. Strength training is utilized to induce specific adaptations in the body, yielding desired benefits, whether they be aesthetic, functional, or preventative. Striking the right balance is crucial—too little load renders the body weak and fragile, while excessive load prevents adaptation and may lead to injury.
For individuals venturing into strength training, the notion of immediately engaging in heavy squats upon entering the gym isn't just unnecessary but also potentially hazardous. While reaching that level is undoubtedly achievable, doing so right away, especially after a prolonged period of inactivity, carries risks. Different individuals may find that bodyweight exercises, resistance bands, free weights, or barbells are the appropriate load for their body's adaptation.
The cornerstone of safe and effective strength training lies in what we term "progressive overload." Once you identify a suitable resistance level for your body to adapt to (seeking guidance from professionals like physiotherapists, chiropractors, exercise physiologists, or personal trainers is beneficial), the goal is to gradually increase the load on the body over weeks, months, or even years. Through this gradual progression, the body adapts and steadily grows stronger.
To summarise, resistance training has the potential to add years to your life and life to your years. Often this doesn’t need to involve intimidating gyms and big weights. Minimal equipment is needed for most to benefit from strength training.
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Much of the rehabilitation exercises prescribed at Lakelands Health and Performance are based on gradually strengthening areas of the body to improve pain and function and reduce the likelihood of re-injury. Injured and not sure where to start? Or do you have a goal that you would like to achieve that your body is holding you back from? Let us know!