Strength training, often referred to as resistance training, consists of exercises that challenge our skeletal muscles against an opposing force to increase the strength and endurance of those muscles. In addition to this, strength training offers additional benefits, such as:
- Helps lose (and maintain) weight loss. Lean muscle mass burns more calories.
- Helps gain weight. Strength training, when accompanied with increased protein/calorie intake, can help gain healthy, lean weight.
- Strengthens our bones.
- Fights of depression. Research has attributed this to various plausible causes, such as changes to hormones that help boost our mood, positive body image often associated with strength training, and stress reduction.
The Physical Activity Guidelines for Americans recommend at least 2 days weekly of strength (resistance) training. The American College of Sports Medicine recommends 2 to 3 days specifically for those with chronic diseases. When strength training, allow at least one day’s rest in between sessions to allow your body proper time to recover. Strength training exercises can be executed in a variety of settings, such as in the pool, gym, or at home, and with or without equipment.
You can also complete a total body strength workout at once or split it up. For example, complete upper body exercises one day and lower body exercises the other. Older adults and those with chronic conditions may take longer to adapt (or see changes) to strength training, sometimes as long as 6 months or greater, so stick with it! Creating (and maintaining change) doesn’t happen overnight.