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Strength training: Get stronger, leaner, healthier
Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.
By Mayo Clinic staffYou know exercise is good for you. Ideally, you're looking for ways to incorporate physical activity into your daily routine. If your aerobic workouts aren't balanced by a proper dose of strength training, though, you're missing out on a key component of overall health and fitness. Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.
Use it or lose it
Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."
Strength training also helps you:
- Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
- Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
- Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
- Boost your stamina. As you get stronger, you won't fatigue as easily.
- Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
- Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.
Consider the options
Strength training can be done at home or in the gym. Consider the options:
- Body weight. You can do many exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches and leg squats.
- Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
- Free weights. Barbells and dumbbells are classic strength training tools.
- Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.
(1 of 2)
- Peterson DM. Overview of the benefits and risks of exercise. http://www.uptodate.com/home/index.html. Accessed Feb. 24, 2010.
- Pollock ML, et al. Resistance training for health. The President's Council on Physical Fitness and Sports. http://www.fitness.gov/resistance.pdf. Accessed Feb. 24, 2010.
- Wilmore JH, et al. Principles of exercise training. Wilmore JH, et al. Physiology of Sport and Exercise. 4th ed. Champaign, Ill.: Human Kinetics; 2008:186.
- Callahan LF. Physical activity programs for chronic arthritis. Current Opinion in Rheumatology. 2009;21:177.
- Sims J, et al. Regenerate: Assessing the feasibility of a strength-training program to enhance the physical and mental health of chronic post stroke patients with depression. International Journal of Geriatric Psychiatry. 2009;24:76.
- Kirk EP, et al. Minimal resistance training improves daily energy expenditure and fat oxidation. Medicine and Science in Sports and Exercise. 2009;41:1122.
- Liu-Ambrose T, et al. Resistance training and executive functions: A 12-month randomized controlled trial. Archives of Internal Medicine. 2010;170:170.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. March 24, 2010.
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