Training in general is the key for living a long life. Training, meaning aerobic and resistance training, when done in combination can decrease risk of mortality by up to 40%.
I really want to emphasize the importance of strength training specifically because as a physical therapist I have seen too many people over the age of 60 who need help getting off the toilet. Everything from standing up from that lazy boy recliner, getting off the floor, walking upstairs and opening a heavy door, these are the things that many of us take for granted but I have seen first hand many people that can not do these things. In fact, they are terrified of doing them because they are scared of having a fall. Fear leads to less movement, less movement leads to loss of function, loss of function means your independence is gone.
Enter strength training. All of the above tasks I mentioned above involve some amount of strength to do the task. I tell my patients, “I never want to see you getting up from this chair look like a 1 rep max.” The independence and quality of life someone has goes down the drain real quick when they start needing help to stand up.
Our physical activity guidelines recommend resistance training at least 2 times a week but only a whopping 1 out of 4 adults actually do it. This is also based on survey data so my opinion is that it is even less than that. People know strength training is beneficial for their health, in fact depending on the article you pull strength training at least 2 times a week can decrease risk of all cause mortality by as much as 20%. On average reduced risk of mortality of 10-20% is what you will see in the literature. That is not a little number, that is huge. So how do you know when you are resistance training?
Something that is very challenging for some may be easy for others so many things need to be considered such as current and prior activity levels, intensity, sets, reps and rest breaks. For example, those patients mentioned earlier that have trouble standing up from a chair, well if they did 3 sets of 5 repetitions along with a few other exercises at a similar intensity that is enough to suffice 1 day of resistance training for the week. The workout was challenging enough to stimulate a positive response but if I personally did that same workout then it would not be enough. The dosage of the workout must meet the individual where they are at in their fitness journey.
There are many ways to slice the pie but to keep things simple start with 3-5 exercises that you can do. Repetitions do not need to be taken to failure but getting it close to failure would enhance the overall training effect. Doing 30 bodyweight squats and leaving 100+ in the tank is not ideal. But doing a single leg squat for 12 reps with 3 reps left in the tank now we are getting warmer. You truly do not need 20+ exercises in one workout, I have had as low as 3 exercises that took me 1.5 hrs to complete. Yes, 30 mins for each exercise, welcome to powerlifting.
Go to the gym, pick up some dumbbells or use a machine, pick a rep range, and rip it until you start making noises or start breathing heavily. If you are able to hold a conversation during the set then it is too easy, stop that. Add more weight until it is challenging, THAT is resistance training.
Start strength training, seriously. Less than 10% of physicians prescribe exercise to their patients so do not wait on your PCP to tell you to do so. You could start now, start lifting weights so the likelihood of your doctor having to prescribe you medications in the future will be lower because you are healthier now. #Winning
As you train and get stronger remember training should NEVER get easier. If it is getting easier you are either not increasing the weight, repetitions, sets or you are not decreasing rest times. If this article inspired you even a little to start training but you do not know where to begin I am here for you. Do not hesitate to ask. If you have any underlying health conditions then please seek clearance from your doctor to partake in strength training. Do not drag your feet on this, it will be worth it.
You got this! I am here for you! Reach out if you need accountability or guidance on how to meet the physical activity guidelines.
Justin Geisler
