WHY TRAIN?
12 Reasons Every Adult Should Strength Train
During the past few years, more and more studies have shown that sensible strength training
produces many health and fitness benefits. Key researchers have provided a wealth of data on the
positive physiological responses to basic programs of strength exercise. Consider these 12 reasons to
strength train:
Avoid Muscle Loss
Adults who do not strength train lose between 5 and 7 pounds of muscle for every decade (Forbes
1976, Evans and Rosenberg 1992). Although endurance exercise improves our cardiovascular
fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle
mass and strength throughout our mid-life years.
Avoid Metabolic Rate Reduction
Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting
metabolism. Information from Keyes et al. (1973) and Evans and Rosenberg (1992) indicates that
the average adult experiences a 2 to 5 percent reduction in metabolic rate every decade of life.
Because regular strength exercise prevents muscle loss, it also prevents the accompanying decrease
in resting metabolic rate.
Increase Muscle Mass
Because most adults do not perform strength exercise, they do not first replace the muscle tissue
that has been lost through inactivity. Fortunately, research (Westcott 1995) shows that a standard
strength training program can increase muscle mass by about 3 pounds over an eight-week training
period. This is the typical training response for men and women who do not do 25 minutes of
strength exercise, three days per week.
Increase Metabolic Rate
Research reveals that adding 3 pounds of muscle increases our resting metabolic rate by 7 percent
and our daily calorie requirements by only 15 percent (Campbell et al. 1994). At rest, a pound of
muscle requires 35 calories per day for tissue maintenance, and during exercise muscle through
sensible strength exercise use more calories all day long, thereby reducing the likelihood of fat
accumulation.
Reduce Body Fat
Campbell and his co-workers (1994) found that strength exercise produced 4 pounds of fat loss after
three months of training, even though the subjects were eating 15 percent more calories per day.
That is, a basic strength program resulted in 3 pounds more muscle, 4 pounds less fat, and 370 more
calories per day food intake.
Increase Bone Mineral Density
The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same
training stimulus that increases muscle myoproteins also increases bone osteoproteins and mineral
content. Menkes (1993) had demonstrated significant increases in the bone mineral density of the
upper femur after four months of strength exercise.
Improve Glucose Metabolism
Hurley (1994) has reported a 23 percent increase in glucose uptake after four months of strength
training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose
metabolism is an important benefit of regular strength exercise.
Increase Gastrointestinal Transit Time
A study by Koffler (1992) showed a 56 percent increase in gastrointestinal transit time (transit time is
faster) after three months of strength training. This is significant due to the fact that delayed
gastrointestinal transit time is related to a higher rise of colon cancer.
Reduce Resting Blood Pressure
Strength training alone has been shown to reduce resting blood pressure significantly (Harris and Holly
1987). Our study (Westcott 1995) has revealed that combining strength training and aerobic
exercise is an even more effective means of improving blood pressure readings. After two months of
combined exercise, our program participants dropped their systolic blood pressure by 5 mm Hg and
their dystolic blood pressure by 3 mm Hg.
Improve Blood Lipid Levels
Although the effect of strength training on blood lipid levels needs further research at least two studies
(Stone et al. 1982, Hurley et al. 1988) have revealed improved blood lipid profiles after several weeks
of strength exercise. It is important to note that improvements in blood lipid levels are similar for both
endurance and strength exercise (Hurley 1994).
Reduce Low Back Pain
Years of research on strength training and back pain conducted at the University of Florida Medical
School have shown that strong low-back muscles are less likely to be injured than weaker low-back
muscles. A recent study by Risch (1993) found that low-back patients had significantly less back pain
after 10 weeks of specific (full-range) strength exercise for the lumbar spine lumbar spine muscles.
Because 80 percent of Americans experience low-back problems, it is advisable for all adults to
strengthen their lower-back muscles properly.
Reduce Arthritic Pain
According to a recent edition of the Tufts university Diet and Nutrition Letter (1994). sensible
strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because
most men and women who suffer from arthritis pain need strength exercise to develop stronger
muscles, bones, and connective tissue.
There are 12 physiological reasons to perform regular strength exercise. On a more basic level, it is
important to understand that proper strength training may help us to look better, feel better, and
function better. Remember that our skeletal muscles serve as the engine, chassis, and shock
absorbers of our bodies. Consequently strength training is an effective means of increasing our
physical capacity, improving our athletic performance, reducing our injury risk, and improving our
self-confidence.
12 Reasons Every Adult Should Strength Train
During the past few years, more and more studies have shown that sensible strength training
produces many health and fitness benefits. Key researchers have provided a wealth of data on the
positive physiological responses to basic programs of strength exercise. Consider these 12 reasons to
strength train:
Avoid Muscle Loss
Adults who do not strength train lose between 5 and 7 pounds of muscle for every decade (Forbes
1976, Evans and Rosenberg 1992). Although endurance exercise improves our cardiovascular
fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle
mass and strength throughout our mid-life years.
Avoid Metabolic Rate Reduction
Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting
metabolism. Information from Keyes et al. (1973) and Evans and Rosenberg (1992) indicates that
the average adult experiences a 2 to 5 percent reduction in metabolic rate every decade of life.
Because regular strength exercise prevents muscle loss, it also prevents the accompanying decrease
in resting metabolic rate.
Increase Muscle Mass
Because most adults do not perform strength exercise, they do not first replace the muscle tissue
that has been lost through inactivity. Fortunately, research (Westcott 1995) shows that a standard
strength training program can increase muscle mass by about 3 pounds over an eight-week training
period. This is the typical training response for men and women who do not do 25 minutes of
strength exercise, three days per week.
Increase Metabolic Rate
Research reveals that adding 3 pounds of muscle increases our resting metabolic rate by 7 percent
and our daily calorie requirements by only 15 percent (Campbell et al. 1994). At rest, a pound of
muscle requires 35 calories per day for tissue maintenance, and during exercise muscle through
sensible strength exercise use more calories all day long, thereby reducing the likelihood of fat
accumulation.
Reduce Body Fat
Campbell and his co-workers (1994) found that strength exercise produced 4 pounds of fat loss after
three months of training, even though the subjects were eating 15 percent more calories per day.
That is, a basic strength program resulted in 3 pounds more muscle, 4 pounds less fat, and 370 more
calories per day food intake.
Increase Bone Mineral Density
The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same
training stimulus that increases muscle myoproteins also increases bone osteoproteins and mineral
content. Menkes (1993) had demonstrated significant increases in the bone mineral density of the
upper femur after four months of strength exercise.
Improve Glucose Metabolism
Hurley (1994) has reported a 23 percent increase in glucose uptake after four months of strength
training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose
metabolism is an important benefit of regular strength exercise.
Increase Gastrointestinal Transit Time
A study by Koffler (1992) showed a 56 percent increase in gastrointestinal transit time (transit time is
faster) after three months of strength training. This is significant due to the fact that delayed
gastrointestinal transit time is related to a higher rise of colon cancer.
Reduce Resting Blood Pressure
Strength training alone has been shown to reduce resting blood pressure significantly (Harris and Holly
1987). Our study (Westcott 1995) has revealed that combining strength training and aerobic
exercise is an even more effective means of improving blood pressure readings. After two months of
combined exercise, our program participants dropped their systolic blood pressure by 5 mm Hg and
their dystolic blood pressure by 3 mm Hg.
Improve Blood Lipid Levels
Although the effect of strength training on blood lipid levels needs further research at least two studies
(Stone et al. 1982, Hurley et al. 1988) have revealed improved blood lipid profiles after several weeks
of strength exercise. It is important to note that improvements in blood lipid levels are similar for both
endurance and strength exercise (Hurley 1994).
Reduce Low Back Pain
Years of research on strength training and back pain conducted at the University of Florida Medical
School have shown that strong low-back muscles are less likely to be injured than weaker low-back
muscles. A recent study by Risch (1993) found that low-back patients had significantly less back pain
after 10 weeks of specific (full-range) strength exercise for the lumbar spine lumbar spine muscles.
Because 80 percent of Americans experience low-back problems, it is advisable for all adults to
strengthen their lower-back muscles properly.
Reduce Arthritic Pain
According to a recent edition of the Tufts university Diet and Nutrition Letter (1994). sensible
strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because
most men and women who suffer from arthritis pain need strength exercise to develop stronger
muscles, bones, and connective tissue.
There are 12 physiological reasons to perform regular strength exercise. On a more basic level, it is
important to understand that proper strength training may help us to look better, feel better, and
function better. Remember that our skeletal muscles serve as the engine, chassis, and shock
absorbers of our bodies. Consequently strength training is an effective means of increasing our
physical capacity, improving our athletic performance, reducing our injury risk, and improving our
self-confidence.
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