Healthspan, Strength, and New Starts

Strength training is a form of exercise that involves using resistance to build muscle, strength and endurance. Strength training has been shown to provide a wide range of benefits and can be implemented at all ages. Some even say that it is the key to living a long, healthy and capable life.

Let's start with the physical benefits. The most obvious changes that occur are increased muscle size, force generation, and tendon strength. These changes allow for increased ability to interact with our world (e.g., lift heavy objects, carry our kids, complete stairs, etc.), protect our joints and muscles from injury, and combat common sarcopenia (i.e., decreased muscle mass) that comes with aging. The benefits also extend to overall bone health. Studies have shown that resistance training can cause our bones to become more dense, leading to a decreased risk of fractures. This becomes increasingly important when we get older as normal age related osteopenia (i.e., decreased bone density) begins to occur.

Moving onto the mental benefits. Weight lifting has been shown to improve mood, reduce stress and anxiety, increase self-esteem, enhance cognitive function, and improve sleep. Weight lifting has been seen to trigger the release of endorphins which leads to many mood-boosting and pain relieving effects. Some studies have shown that it is even as effective as some medications used to treat depression and anxiety. Resistance training has also been seen to trigger the growth of new brain cells. These cells can differentiate to various areas in the brain causing increased focus, memory, and problem solving skills. The increase in sleep quality also further accentuates these mental changes, as well as the physical one stated above.

Weight training is a very effective way to improve your overall quality of life and reverse the effects of aging. The best time to start weight training was yesterday, while the second best time to start is today. I truly believe that weight training is one of the major keys to maintaining your health, living a capable life, and combating the common effects of aging. If you are looking to get started please feel free to reach out to Sea Pines Physical Therapy or check out our 12 week power-building strength program.