PART II: RESISTANCE TRAINING

Written by Dr. Carl DuCharme

In Part II of our Exercise Series we explore the multitude of benefits of resistance training and look at what current research has uncovered.

Much of the literature and research that has been published has focused on the health benefits of aerobic exercise such as walking, running, cycling, etc. This is because it is easier to measure time, distance, pace, calorie expenditure, etc. In my estimation, most people think the best way to burn body fat is with cardio. This is completely false. 

Resistance training:

• Builds muscle mass and strength
• Burns 2-3 times more calories (and fat) than other forms of exercise.
• Increases your basal metabolic rate (your body will burn more calories at rest). 
• Enables your body to utilize blood sugars more efficiently.   

Your heart does not know the difference between running on a treadmill versus an intense resistance training workout. Your heart just knows that it is beating 130 beats per minute. The difference is how your body reacts to the workout after you are done. When you get off the treadmill, your calorie burn is done. When you finish a resistance training session, your body will continue burning extra calories for up to 36 hours! 

Why is muscle mass and strength important? 

Midlife hand grip strength is highly predictive of functional limitations and disability 25 years later in life.  

Grip strength is regarded as an important biomarker of aging.  Much like your chronological age, you also have a physiological muscle age. You can be 30 years old, with 80-year-old muscles. Conversely, if you participate in a resistance training program, you can be 80 years old with 30-year-old muscles. This means the stronger you are the younger your muscles are and the longer you can expect to live.

It is widely accepted in medical literature that aging causes involuntary loss of muscle mass, strength and function. Some studies report muscle mass losses of 3-8% per decade after age 30 and even faster after age 60.  The PURE study looked at 35-70 year-olds across 17 countries and showed grip strength was a stronger predictor for all-cause and cardiovascular mortality than systolic blood pressure.

Having more muscle power as we age was found to be associated with living longer according to a 2019 study published by the European Society of Cardiology that looked at people aged 41-85 years old. Muscle power is more than strength. It is often measured by jump height, acceleration, or other types of explosive movements. When exercising, it can be measured by the weight you can leg press in an explosive fashion (accelerate quickly up) and still return to the starting position in a slow controlled fashion. Muscle power also helps us perform daily activities from doing yardwork to unloading the dishwasher.

Resistance training promotes longevity by:

• Improving cholesterol, blood pressure and blood sugar
• Releasing myokines from muscle cells which help fight chronic inflammation and aging
• Improving coordination and balance
• Increasing a brain protein BDNF that is highly neuroprotective
• Lowering risk of osteopenia and osteoporosis by increasing bone mineral density
• Fighting age-related loss of muscle mass

As we age, we all have a common concern: “How do I stay upright?” Participating in a resistance training program will maintain strength, muscle mass and balance in order to prevent falls and disability later in life.

How many people do resistance training?

Despite a large, growing body of recent research proving the health benefits and importance of resistance training, most of us aren’t reaping the benefits. The American Journal of Preventive Medicine reports 60% of Americans ages 18-80 perform no muscle strengthening activity.  The same study reports that only 30% of the population meet nationally recommended guidelines of performing a minimum of two, 30-minute sessions of resistance training weekly.

How do we change this and what can you do?

Plan your week. Make resistance training a priority. The minimum is 30 minutes two times per week to see major health benefits. You need to make it become a habit. This isn’t a chore or something you do if you can fit it in. You deserve a higher quality of life. When you reach retirement, you should be able to enjoy many more years of good health and regular activity without restriction. This small weekly investment can pay huge dividends. It can even boost confidence, mood and mental health.

How do I get started?

For beginners, I recommend a total-body workout 2-3 times per week for at least 30 minutes per session. Keep in mind, the outcome of health benefits will only come if the input and effort is there. Simply “going through the motions” does not replace pushing yourself and trying your best. This is why, for beginners I would highly recommend seeking expert counsel from a certified personal trainer to help you learn proper exercise selection, form and appropriate amount of weight/resistance to use.

Having a gym membership or personal trainer is not mandatory. An alternative option is to exercise at home with bodyweight exercises or purchase resistance bands. Here is a set of workout bands for under $20 and 4.5+ star rating on Amazon.

A good total-body workout will include all major muscle groups and usually have 8-12 different exercises. Start with larger muscle groups like legs, back, chest, shoulders before moving to smaller muscle groups like arms (biceps/triceps). I recommend choosing a weight/resistance for each exercise that you can do for 30 seconds without going to muscle failure. Muscle failure is when you cannot physically complete one more repetition (squat, press, curl, etc.).  I recommend stopping two repetitions short of failure. It is not always necessary to train to failure to see results and can increase your risk of injury. Sometimes, it can help but I would do it only at the end of the workout if you choose. Also, if your schedule permits allow 48 hours between workouts to allow your muscles time to rebuild and recover.   

PLAN INTO ACTION

This is a sample workout routine from Athlean-XX For Women on YouTube. It can be done in your home and is only 15 minutes. A workout like this you should perform 3-4 times per week.  

Another option involving resistance bands can be found here from ACHV PEAK on YouTube.

Eventually, you will need to increase the resistance, decrease rest periods or add more time to the workout in order to challenge yourself and continue seeing results. After 6-8 weeks you should switch to a new workout program that incorporates different exercises or style of resistance training. The body is really good at adaptation. This decreases results in strength and muscle building. Therefore, we need to bring change to your workouts in order to maximize returns on your investment.

The next installment, Part III of the Exercise Series will focus on the importance and health benefits of aerobic exercise… Yes, we will discuss the dreaded “C Word”… Cardio!