Contrary to the common misconception that strength-building exercise like weightlifting is only useful for jocks who want to "get huge," muscle-strengthening exercise is important for everyone --- even seniors. Not only does building strength provide crucial health benefits, but it is also a useful tool for weight loss. Performed regularly, muscle-building activities can provide you with a more toned physique while also increasing your body's capacity to burn calories. Consult your doctor before beginning any new exercise regimen.
Strength Training and Weight Loss
Strength training, which includes lifting weights and performing other resistance exercises that strengthen your muscles, should play a key role in any weight-loss program, the Mayo Clinic advises. Because muscle tissue burns more calories than fat, building lean muscle mass through strength training provides your body with a greater capacity to burn calories, even while you're at rest. Therefore, the more toned your muscles are, the better you will be able to manage your weight. Strength training becomes increasingly important for weight management as you get older --- muscle mass naturally declines with age, thus increasing your body's fat-to-muscle ratio, unless you regularly engage in muscle-building activities.
Health Benefits of Strength Training
Besides helping you look better in your swimsuit, building strength with resistance exercise provides numerous health benefits. For example, by helping you control your weight, strength training provides a buffer against obesity-related diseases such as diabetes. In addition to increasing your muscle strength, strength training also helps build strong bones, which reduces your risk of osteoporosis. Your joints, balance, energy levels and even your mood may also benefit from regular strength training, the Mayo Clinic notes. As a result, you'll be less prone to injury, fatigue and depression.
Recommendations
For important health benefits, including those related to weight management, the Centers for Disease Control and Prevention recommend that healthy adults aged 18 to 64 engage in muscle-strengthening activities at least two days per week. Your strength training should involve all of the body's major muscle groups, including those in the legs, chest, back, abdomen, hips, shoulders and arms. Strength training exercises should be performed in sets of eight to 12 repetitions. If you can easily perform more than 15 reps of a certain exercise, it is time to increase the resistance. Strength-building exercises you can use to meet your weekly requirements include body-weight exercises such as situps, pullups or pushups, lifting free weights, and using weight machines targeting particular muscle groups.
Considerations
Before you start strength training, it is important to first learn proper technique from a coach or trainer to prevent injuries and to learn how to get the best results from your training. To maximize weight loss and gain cardiovascular health benefits, aerobic activities such as brisk walking or bicycling should also be included in your workout schedule --- at least 150 minutes' worth per week, the CDC recommends. Controlling the number of calories you eat is also essential for effective weight loss. It is important to note that while strength training will help you manage your weight in the long term, you may initially gain some weight with strength training because muscle weighs more than fat. However, it is unlikely that you will gain more than a pound or so per month from muscle, whereas you can safely lose 1 to 2 pounds per week with a healthy diet and exercise plan that includes strength training.
References
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier; June 30, 2010
- MedlinePlus: Exercise and Weight Loss; Oct. 18, 2009
- Centers for Disease Control and Prevention: How much physical activity do adults need?; May 10, 2010
- MSNBC: Working Out --- And Gaining Weight?; Jacqueline Stenson; Feb. 21, 2006
- Mayo Clinic: Metabolism and Weight Loss: How You Burn Calories; Oct. 6, 2009
- Centers for Disease Control and Prevention: Healthy Weight --- Losing Weight; Feb. 15, 2011
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