What is Strength Training?   Exercise that uses resistance – weights – to strengthen and condition the muscular system.  It is also synonymous with “weight training” and “resistance training.”  Strength training increases the muscles' size, strength, and endurance, which contribute to improvements in our work, our favorite sports and hobbies, and our general day-to-day activities. Another benefit of a good strength-training program is its effect on our overall appearance and body composition, which can directly influence self-esteem, self-worth, and level of confidence.

Muscle loss - occurs in both men and women of all fitness levels.  The biggest impact is on people who have less muscle mass – usually women (since they have about 1/3 less muscle mass than men).  So women become weaker with age even though they tend to live longer.

As we get older, we become weaker and can fall prey to diseases such as osteoporosis, arteriosclerosis, heart disease, high blood pressure, arthritis etc.   After age 20 muscle mass starts to decline.  Men and women lose about 1/2 pound of muscle per year.  As muscle mass decreases, so does muscle strength.  This can affect basic day-to-day activities like – climbing stairs, chores, dancing, walks and grocery shopping. 

The gradual loss of muscle can start a vicious cycle as it weakens the body.  It weakens the immune system, nerve cells, hormones and other chemicals.  At the point where it becomes difficult to do a particular task, people will naturally shy away from that task.  Therefore lack of activity will speed up muscle loss.

Why do I need to Strength Train?   Muscle loss can’t completely be halted but can definitely be slowed down through activity and increasing muscle mass via strength training.  Strength training can be started at any age.  One can actually wind up with more muscle mass than they had when they were younger. 

New studies show that older people can and should lift weights.  A study by Dr. Maria Fiatarone from Tufts showed that frail nursing-home residents in their 90’s could build muscle and strength.  After 8 weeks, some were able to walk without needing their canes. 

A study from Denmark showed that men in their late 60’s who had lifted weights for years, had muscle mass similar to that of non-athletes in their 20’s. 

How do you get stronger?   By lifting weights you can build muscle by forcing your body to heal the damage to muscle cells that your efforts created.  If intensity is high enough, microscopic tears in the muscle are made.  When you rest, muscles can repair and rebuild protein making the cells stronger. 

Why do I need a Personal Trainer?   Surveys clearly show that you stand a better chance of sticking to a program if you’re not in it alone.  A trainer can help you achieve results efficiently. 

What is a typical strength-training session?  Two to three sessions per week is optimal as the muscles need time to recover.   Eight to twelve exercises involving upper and lower body, trunk, legs and arms.  Each is performed by lifting the weight that one can lift for eight to twelve reps. There is a gradual progression to heavier weights. 

What are the benefits of Strength Training?   When we stimulate our muscles to grow they pull energy (calories) from our fat stores.  For every pound of muscle, we can increase our metabolic rate by approximately 75 calories per day.  If we don’t use our muscles significantly they will atrophy and decrease metabolism.   Increased muscle mass increases your metabolism even when your body is at rest.   Building muscle creates a positive cycle for people to feel better and stay active at any age.  Preserving muscle mass can help ward off or withstand sickness.  When sick, the body burns protein faster than usual, pulling protein components from muscles for the immune system – which is needed to fight and stay healthy. 

Principally, our muscle mass can keep us younger longer and slow aging. A well-conditioned sixty-year old is equivalent to a sedentary forty-year-old. 

Weight training may be the closest thing there is to a true fountain of youth.  Studies how that strength training can raise metabolism, increase energy, relieve arthritis symptoms, improve balance, reduce the risk of heart disease, diabetes & lower blood pressure.  By speeding up the transit time for food in the intestines, weight-training also may reduce colon cancer risk.  Lifting weights can also halt bone loss because of aging & rebuild bone tissue to more youthful levels – even in people in their 90’s.

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