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Learning to Lift: Part 1: Benefits of Resistance Training

Posted by Jordan McGinnis, Fitness & Wellness Coordinator, JCC South Hills on January 29, 2025

The topic of resistance training has gained popularity in recent years, and it is very exciting to see from a professional’s standpoint. However, for someone who hasn’t had much experience with resistance training, it probably feels a bit overwhelming. In this series of newsletters, I hope to provide you with a basic understanding of what resistance training is, its benefits, and how to appropriately apply it for success! So, let’s begin with exactly what resistance training is and why it is important for our health and longevity.

Inactive adults experience 3%-8% loss of muscle mass per decade. Aging individuals will also experience degeneration of their bone mineral density (BMD) as well as a metabolic rate reduction. Resistance training addresses these concerns directly. But what is resistance training? Resistance training is simply the act of performing a movement against an external stimulus or resistance. Also known as training with weights! It has been shown that 10 weeks of resistance training can increase lean weight by 3lbs, increase the resting metabolic rate by 7%, and reduce fat weight by 4lbs. On top of improving our lean mass percentage and metabolic rate, resistance training can also improve resting blood pressure, reduce cholesterol, and improve cognitive abilities and self-esteem. (Westcott W. L. 2012) Resistance training is beneficial to our health at all ages, but it begins playing a larger role for older populations due to its direct effects on bone mineral density, maintenance of Type 2 muscle fibers, and movement coordination.

As we age, our unused muscle fibers begin to atrophy (weaken/deteriorate). Specifically, our Type 2 muscle fibers begin to atrophy. Our Type 2 muscle fibers are our fast-twitch, or fast acting, muscle fibers. If we need quick and powerful muscle action, these are the ones to do it. There are also Type 1 muscle fibers which don’t atrophy as quickly, but these are our slow twitch, more endurance-based muscle fibers. Luckily, we can be proactive and slow the atrophy of our Type 2 muscle fibers as we age by performing resistance training. Older populations can still build muscle and help reduce muscle atrophy via resistance training, but the response rate may be a little slower. As the old adage goes, it’s never too late to start!

When it comes to bone mineral density (BMD), resistance training can also play a positive role throughout our entire life. For younger individuals, resistance training strengthens and improves our BMD. This fortification at a young age can help reduce the likelihood of breaks or compression fractures. For older individuals, resistance training can help improve BMD and reduce the severity of diseases such as osteopenia & osteoporosis. I have even worked with a few clients that were able to revert their osteoporosis to osteopenia or revert their osteopenia to a healthy level of BMD. Fair warning however, restoring bone mineral density is a long process but with consistency and patience, it can be done.

Lastly, resistance training can improve our metabolic rate. For those who may be unfamiliar, your metabolic rate is the rate at which chemical processes convert food and drink into energy. A slower metabolic rate implies a slower rate of burning calories, whereas a faster metabolic rate implies a faster rate of burning calories. For individuals with a slower metabolic rate, reducing the number of calories being eaten may not be enough to stimulate weight loss. This is also why some individuals can eat large quantities of food without gaining a pound. Our metabolic rate increases from resistance training because resistance training builds muscle, and muscle has a higher demand of calories than fat stores. The more muscles you can build, the faster your metabolic rate will be, and as we have discussed earlier, having some extra muscle is far from being a bad thing.

I hope this article has introduced some of the benefits of weight training to you and you have enjoyed the read. If you have any questions or are interested in having a fitness assessment to discuss your goals, you can email me at [email protected].

All the best,

Jordan

 

If you’re looking for answers to your fitness questions or trying to find the best path towards your goals, email [email protected] (JCC South Hills) or Annie Kostovny [email protected] (JCC Squirrel Hill).

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