Weight Loss and Strength Training

So, you’ve set goals for weight loss. Or maybe you’ve reached a point where you are working to maintain your weight. Congratulations! To help you achieve your goals, incorporate strength training into your exercise routine. Research supports strength training for weight loss and weight stabilization.

The CDC extols the benefits of resistance exercise, particularly as we grow older. Science tells us that disease states that are present as we age like arthritis, diabetes, osteoporosis, obesity, back pain, and depression are significantly reduced through the effects of regular strength training.

Studies have shown that adults age 50+ who engage in strength training achieve a 43% reduction in pain, along with increases in strength and performance. The Journal of Rheumatology 2001: 28, pp. 1655-1664.

Balance is improved through resistance exercise, and a routine of strength training two to three times per week has been shown to lower the risk of falls by 40 percent. The Journal of Am Geriatric Soc 1993 Mar; 41(3):341-3.

For post-menopausal women, bone mass decreases 1 to 2 percent per year, and weight training will improve bone density enough to counter that loss. Glucose control, mood, and sleep are all improved through strength training. Even your heart benefits from resistance exercise since it leads to leaner body composition. Furthermore, there is a decrease in heart disease, as well as increased aerobic capacity.

As we age, our bodies are less able to create new muscle tissue. Sarcopenia is an age-related loss of muscle, and with it comes a reduction in the ability to do functional everyday activities. Older adults participating in weight reduction face a double whammy. Besides the age-related loss of muscle, when pounds melt off, so does muscle mass, right along with the fat. To hold on to lean muscle mass, and to maintain a higher metabolic rate, do strength training exercises!

As with any physical activity plan, always consult your physician before starting.