While it is established that endurance athletes such as long-distance runners are at risk for low iron levels, research on the effects of weight training on iron status is somewhat mixed. Still, strength training is a key component of physical fitness and may be performed safely by men and women of any age. To prevent any potential iron loss from exercise, athletes should eat plenty of iron-rich foods. If you have symptoms of low iron levels, a doctor might evaluate your iron status by measuring the concentrations of iron-related proteins in your blood, including hemoglobin and ferritin.
Research
Some clinical research, including a study published in "Medicine & Science in Sports & Exercise" in February 2004, indicates that resistance training might negatively impact iron status. The study concluded that certain measures of iron status declined among non-weight-trained college-age subjects who participated in a 12-week strength-training program conducted three days per week. While hemoglobin concentrations declined in both men and women, ferritin levels declined only in males with adequate iron status, not among women or men with low iron status. However, a 1996 Purdue University Study concluded that resistance training did not adversely affect iron status, by hemoglobin concentrations or other parameters, in young women. Another study, published in the "International Journal of Sport Nutrition and Exercise Metabolism" in 2001, concluded that resistance training lowered ferritin levels in older women but not in older men.
Iron in Diet
In healthy people without any serious medical problems, low iron levels -- whether they're related to intense physical training or another cause, such as heavy periods or frequent blood donation -- might be remedied by getting sufficient dietary iron. Some good food sources of iron include dried beans, dried fruits, eggs, lean red meats, poultry, iron-fortified cereals and whole grains. Plant sources of iron are harder for the body to absorb than animal sources; however, plant foods rich in vitamin C can help increase iron absorption. Daily iron intake recommendations for adults from the Food and Nutrition Board at the Institute of Medicine are as follows: 8 mg for men 19 and older, 18 mg for women age 19 to 51, and 8 mg per day for women older than 51.
Low Iron Levels and Anemia
While weight training might not significantly impair iron status in young women, about 20 percent of all women and 50 percent of pregnant women do not have enough iron in their bodies, according to MedlinePlus. In addition to women and endurance athletes, strict vegetarians and seniors are at risk for low iron levels, which can cause iron deficiency anemia. Among healthy young men, anemia caused by low iron levels is relatively rare. Symptoms of anemia can include fatigue, weakness, headache, shortness of breath, sore tongue, irritability, brittle nails and unusual food cravings. If you suspect you have low iron levels, a doctor can conduct laboratory tests to measure the amount of iron in your blood, and if necessary, prescribe iron therapy to get your levels back up to normal.
Considerations
Although strength training might potentially result in iron loss for some people, you shouldn't let fears of iron loss keep you from training: Resistance exercise is an essential component of fitness and overall health for everyone. Health benefits of regular strength training include decreased body fat and increased lean muscle mass, stronger bones, increased stamina, reduced risk of injury, chronic disease management and mental health benefits. Resistance exercise is especially important for maintaining strength, agility, a sharp mind and a healthy body composition as you age.
References
- "Medicine & Science in Sports & Exercise"; Keith Deruisseau et al.; February 2004 Iron Status of Young Males and Females Performing Weight-Training Exercise;
- "Purdue University Libraries"; The Effects of Strength Training and High Exercise on the Iron Status of Young Women; WR Proulx; 1996
- "International Journal of Sport Nutrition and Exercise Metabolism"; Resistance Training Affects Iron Status in Older Men and Women; LE Murray-Kolb; September 2001
- MedlinePlus: Iron Deficiency Anemia
- MayoClinic.com; Strength Training -- Get Stronger, Leaner Healthier; June 2010
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