“Build up your weaknesses until they become your strong points.” – Knute Rockne
Yes, I do realize that Coach Rockne may have been referencing football with this quote, he was also very astute in leading young people in their personal lives as well. However, I have chosen the above quote in relation to the topic of physical strength and how to obtain and keep more of it.
We all know that cardio and flexibility are very important in our overall health plan, and I hope you find time to incorporate both in your fitness plan. I often see people cringe or look away when I mention strength training. So please do not look away until you finish this column!
Strength training is a very important part of an overall fitness program, and the results can make a huge difference in your health goals. I often mention to people that although fatty tissue weighs less, it takes up more space than lean muscle mass, and I have found that gets some attention! Although strength training can help you preserve and enhance your muscle mass at any age, if you have a chronic condition, are older than 45, and have not been active, get clearance from your physician before beginning a program.
Good news – you do not need to spend hours a day lifting weights to benefit; you can see significant improvement in your strength with just two to three 20- or 30-minute sessions per week. Target all major muscle groups at least two times per week. Do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.1
Benefits from regular strength training can include:2
- Increasing bone density and reducing the risk of osteoporosis
- Manage and/or lose weight
- Reduction of signs and symptoms of arthritis, back pain, obesity, heart disease, depression, and diabetes.
- Help to improve cognitive abilities and learning skills in older adults
Strength training options are varied and user-friendly! Some resistance training can be accomplished with little or no equipment – pushups, pullups, lunges and squats, for instance. Resistance tubing is inexpensive and can be found in many big box stores. Free weights, which I prefer, are barbells, dumbbells, medicine balls and kettle bells. Additionally, there are other options such as weight machines and cable suspension training. Before beginning any strength training, be sure to warm up for several minutes to prevent straining or injuries. To give your muscles time to recover, rest one full day between exercising each specific muscle group.
Proper and consistent strength training will go far in assisting you to become healthier and less prone to injuries as we age. Obviously if you feel any pain or strain stop the activity and switch to a lower weight and give your body a rest.
1 Department of Health and Human Services
2 Ask Mayo Expert, Physical activity (adult) Mayo Clinic 2020
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.