The Health Benefits Of Weightlifting
-Dr. Karen Wyatt, MD
Much has been written over the past four decades about the health benefits of regular aerobic exercise; and most people know that they should engage in some form of physical activity (even though some surveys report that only 30% of Americans actually exercise regularly). However, even fewer people recognize that there are specific health benefits from strength training and much less has been written about the subject. Currently, only about 5% of the population participates in strength training. But, evidence is strong that a regular strength training program just might be the best prescription you’ll ever receive for improving and maintaining your health.
Increase Muscle Mass To Burn More Calories
To begin with, strength training obviously increases muscle mass and strength. Besides helping you perform physical tasks more easily and with greater endurance, this increased muscle mass (lean body mass) increases metabolism and helps with weight loss. Not only do you burn calories during the strength training exercise, but you also continue to burn calories at a higher rate for a few hours after the exercise. And, muscle tissue, even at rest, burns some calories all day long just for tissue maintenance. So, this increase in metabolism can help you lose weight at an even faster rate if you add strength training to your regular exercise routine.
Decreased Risk Of Diabetes
Another benefit of this higher metabolic rate is the fact that increased lean body mass improves the metabolism of glucose, as well. This results in a decrease in insulin resistance and lowers the risk of diabetes and metabolic syndrome. (1)
Prevention Of Osteoporosis And Arthritis
In addition, strength training increases bone density, helping to prevent the development of osteoporosis in the future. Studies have shown that weight lifters have higher than average density of their bones, increased bone mineral content and improved structure of the bones. (2) Having stronger bones may not be something you notice or care about on a day-to-day basis, but if you ever fall or suffer an accident, you will be less likely to break a bone, a fact which is very significant for older people. For the musculoskeletal system, strength training offers even more benefits, including reduced incidence of lower-back pain, arthritis pain, muscle wasting and other disabilities. (1)
Lower Blood Pressure And Cholesterol
Next, strength training can help lower blood pressure, particularly when practiced in combination with aerobic exercise. (3) It is true that blood pressure may be temporarily increased during the weight lifting session by as much as 35 to 50%, however, a regular program of resistance exercise results in lower blood pressure overall. The impact of this fact is that the risks of heart disease, stroke, and kidney disease, all complications of high blood pressure, are lower, as well. Cholesterol and triglyceride levels, another risk factor for heart disease, are also lowered by participation in a regular strength training program. (4)
Reduced Risk Of Cancer And Heart Disease
So, if you are healthy and engage in a regular program of weight lifting, you are likely to enjoy better health now and in the future. (5) You will reduce your risk of chronic diseases, such as heart disease, diabetes, hypertension, high cholesterol, osteoporosis, obesity, and arthritis. Even the risk of cancer seems to be lowered by regular resistance training along with aerobic exercise. (1) This is great news if you are currently healthy and are willing to work hard to stay healthy.
Improved Health For The Ill And Elderly
But what about the 70% of people who do not exercise at all and those who already have been diagnosed with chronic medical conditions? There is also good evidence that they can benefit from strength training, as well. Literally thousands of studies have been conducted over the past ten years demonstrating the efficacy of strength training for many different medical conditions. These include: rheumatoid arthritis (6), congestive heart failure (7), hypertension (8), type 2 diabetes (9), cardiovascular disease (10), prostate cancer (11), breast cancer (12), chronic renal insufficiency, and HIV (13). In all of these studies, ill patients experienced improvement in levels of fatigue, strength, daily functioning, quality of life, and self-esteem – the same benefits healthy weight lifters enjoy from training. In addition, elderly people who engaged in strength training experienced improved postural stability, decreased risk of falling and fractures, increased flexibility, improved cognitive functioning, alleviation of depression, improved concept of personal control, and overall slowing of the aging process. (14)
Everyone Can Benefit From Lifting Weights
The evidence is convincing: everyone can benefit from regular strength training: healthy or ill, young or old. Clearly, the human body was designed for a routine of daily physical activities, including those that require muscle strength. Since our current lifestyle promotes sedentary pursuits and effort-sparing devices, most people are not getting the exercise their bodies need in order to stay healthy. Take steps now to incorporate strength training and aerobic exercise into your life. You have everything to gain and nothing to lose except a future of chronic debilitating illness.
- Dr. Karen Wyatt, MD
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