Strength training, also known as resistance training, is a form of exercise that involves the use of external resistance to improve muscle strength, size, and endurance. Over the years, strength training has gained popularity due to its numerous health benefits. While many people are aware of the short-term advantages, such as increased muscle strength and improved athletic performance, the long-term benefits are equally significant and deserve attention. In this article, we will explore the long-term benefits of regular strength training and offer some guidance on the frequency of it.
1. Enhanced Muscle Mass and Metabolism
One of the most remarkable long-term benefits of regular strength training is its ability to enhance muscle mass and boost metabolism. As we age, we naturally lose muscle mass, a condition known as sarcopenia. Strength training can counteract this process by stimulating muscle protein synthesis, leading to muscle growth. As a result, individuals who engage in consistent strength training over the years are more likely to maintain higher muscle mass and strength compared to those who do not.
Moreover, muscle tissue is metabolically active, meaning it burns calories even at rest. As muscle mass increases, the body’s resting metabolic rate (RMR) also rises, leading to increased calorie expenditure. This can be particularly beneficial for weight management, as a higher RMR makes it easier to maintain a healthy weight and prevent weight gain.
2. Improved Bone Health
Another crucial long-term benefit of regular strength training is improved bone health. Bones, like muscles, are dynamic tissues that respond to external forces and stress. By subjecting bones to controlled resistance through strength training exercises, bone density is stimulated and maintained over time. This is especially important in reducing the risk of osteoporosis and fractures, which become more prevalent as individuals age.
Studies have shown that strength training can significantly increase bone mineral density and improve bone health, making it an essential component of an overall bone-strengthening program. Additionally, the positive impact on bone health can promote independence and reduce the risk of falls in older adults.
3. Joint Health and Reduced Risk of Injury
Contrary to the misconception that strength training may be harmful to joints, regular and properly executed strength training can actually improve joint health and reduce the risk of injury. Strong muscles play a protective role around joints by providing stability and support. As muscles around the joints become stronger and more balanced, they help absorb impact and reduce stress on the joints during physical activities.
Moreover, strength training can enhance flexibility and range of motion, which is beneficial in maintaining joint function and preventing stiffness. This is particularly relevant for individuals with conditions such as arthritis, as it can help alleviate symptoms and improve overall joint health.
4. Enhanced Cardiovascular Health
While strength training is not traditionally associated with cardiovascular exercise, several studies have demonstrated its positive impact on cardiovascular health. Regular strength training has been shown to improve cardiovascular risk factors, such as blood pressure, cholesterol levels, and insulin sensitivity. Additionally, it can positively influence factors like heart rate and stroke volume, enhancing the efficiency of the cardiovascular system.
When combined with aerobic exercise, strength training can create a potent synergy that offers comprehensive cardiovascular benefits. By incorporating both forms of exercise into a routine, individuals can significantly reduce the risk of heart disease and other cardiovascular conditions in the long term.
5. Management of Chronic Conditions
Strength training has proven to be a valuable therapeutic intervention for managing various chronic conditions. For individuals with type 2 diabetes, regular strength training can improve insulin sensitivity and glycemic control, making it an important component of diabetes management.
In addition to diabetes, strength training has been shown to be beneficial for individuals with hypertension, metabolic syndrome, chronic obstructive pulmonary disease (COPD), and osteoarthritis. Engaging in strength training, in conjunction with medical treatment, can help alleviate symptoms, improve functional capacity, and enhance overall quality of life.
6. Mental Health and Cognitive Benefits
Beyond the physical advantages, regular strength training also provides significant mental health benefits. Physical exercise, including strength training, stimulates the release of endorphins, which are neurotransmitters that promote feelings of well-being and reduce stress and anxiety.
Moreover, strength training has been associated with improved cognitive function and memory. Studies have found that exercise, especially strength training, can enhance neuroplasticity and neurogenesis, the processes by which the brain forms new connections and generates new neurons.
SEE ALSO: 8 Amazing Benefits of Exercise to Mental Health, According to Studies
Frequency of Regular Strength Training for Different Ages
Since strength training is a valuable form of exercise, it provides numerous health benefits regardless of age. However, the frequency of strength training may vary depending on age, physical condition, and individual goals. Let’s discuss the recommended frequency of regular strength training for different age groups.
1. Adolescents (Ages 12-17)
During adolescence, strength training can be safe and beneficial under proper supervision and guidance. The focus for this age group should be on learning proper exercise techniques and developing a foundation of strength. Adolescents can engage in strength training 2-3 times per week, with at least one day of rest between sessions. It is essential to prioritize exercises that use body weight or lighter resistance to prevent injury and promote muscular endurance.
2. Young Adults (Ages 18-35)
Young adults can benefit from higher training frequencies due to their generally higher recovery capacity. For those new to strength training, 2-3 sessions per week are recommended to allow adequate recovery. As they become more experienced and conditioned, they can increase their training frequency to 3-4 times per week, targeting different muscle groups on different days.
3. Middle-Aged Adults (Ages 36-50)
As individuals enter their 30s and 40s, recovery time may increase, necessitating adjustments to their strength training frequency. 2-3 sessions per week are still appropriate, focusing on full-body workouts or upper/lower body splits to allow ample recovery between sessions.
4. Older Adults (Ages 50+)
Strength training is particularly important for older adults as it helps counteract age-related muscle loss and maintain bone health. 2-3 sessions per week of moderate-intensity strength training are recommended. However, older adults may need to incorporate more warm-up exercises, stretching, and low-impact activities to prevent injury and enhance mobility. For more information, please check out What are the Best Strength Training Exercises for Seniors?
5. Advanced Age (Ages 70+)
For individuals in their 70s and beyond, strength training remains beneficial, but the focus should be on functional movements and activities of daily living. 2-3 sessions per week, with a strong emphasis on balance, flexibility, and mobility exercises, are recommended. Low to moderate resistance can be used to maintain muscle strength while reducing the risk of strain or injury.
6. Professional Athletes and Advanced Trainees
Professional athletes and advanced trainees often have more specific training goals and require tailored programs. Their strength training frequency may vary depending on the sport or fitness objectives. However, it is common for advanced individuals to engage in strength training 4-6 times per week, incorporating rest days and periodization to avoid overtraining and promote continued progress.
SEE ALSO: Is Strength Training 3 Days a Week Enough? Everything You Want to Know
Important Considerations of Regular Strength Training
Regardless of age, it is essential to consider the following points when engaging in regular strength training:
1. Warm-up and Cool-down
Adequate warm-up exercises should precede strength training sessions to prepare the body for the workload and reduce the risk of injury. Similarly, cool-down activities and stretching help improve flexibility and reduce post-workout soreness.
2. Progressive Overload
To continue making gains, individuals should gradually increase the resistance, repetitions, or intensity of their strength training exercises. This principle, known as progressive overload, stimulates muscle growth and strength improvements.
3. Rest and Recovery
All age groups must prioritize rest and recovery between strength training sessions. Muscles need time to repair and grow stronger, so allowing sufficient recovery is vital to avoid overtraining and burnout.
4. Proper Form
Emphasize the importance of using proper form and technique during strength training exercises to reduce the risk of injury. If unsure, seeking guidance from a certified fitness professional can be beneficial, especially for beginners and older adults.
5. Individual Differences
It’s essential to recognize that individual variations exist, and what works for one person may not suit another. Factors such as fitness level, health conditions, and lifestyle should be considered when determining the appropriate frequency of strength training.
Conclusion
In conclusion, regular strength training offers numerous long-term benefits that extend far beyond increased muscle strength and physical appearance. The enhanced muscle mass and metabolism, improved bone health, reduced risk of joint injuries, and positive impact on cardiovascular health make strength training an indispensable component of a well-rounded fitness regimen. Additionally, its positive effects on managing chronic conditions and promoting mental well-being contribute to an overall healthier and more enjoyable life. Whether you are young or older, integrating regular strength training into your lifestyle can yield a wealth of long-term benefits that extend well into the future.