As a physical therapist, one of my favorite things to discuss with patients is the benefits of resistance training. I incorporate it into almost all of my sessions and it truly brings me so much joy to watch people’s health and function improve with this mode of exercise. Resistance training, or strength training/weightlifting, can seem daunting if you have never made it a regular part of your exercise routine. Just a small bit of knowledge can help improve your confidence and enjoyment with this form of exercise, and I am excited to introduce it to you!
The benefits of resistance training
There are SO many benefits to regular strength training that it is hard to not think of it as one of the modern holy grails for our health. God has created our bodies to move and the literature surrounding these benefits only confirms God’s design for how our bodies heal. Some of the many benefits include:
- Improved cardiovascular disease risk factors, including lower blood pressure and balanced blood lipid profiles
- Lower blood glucose levels and insulin resistance, which reduces the risk of type II diabetes
- Enhanced body weight and composition, for those who have this as a goal
- Maintained bone mineral density, which is especially important in older adult women
- Improved sleep quality, resulting in improved energy and mood throughout the day
- Decreased chronic pain, which may also reduce reliance on pain medication
- Enhanced cognitive performance, to improve your ability to work and learn throughout the day
- Reduced symptoms of depression and anxiety, making it a powerful adjunct to mental healthcare
- Enhanced overall quality of life and functional capacity, because if our bodies are stronger, they can move better and with more independence
General recommendations
In those who are getting started, resistance training should be performed for all major muscle groups at least two times a week for a minimum of 20-30 minutes at a time. While there are a variety of ways you can structure a strength program, beginners can try to aim to perform an exercise 8-12 times for 2-3 rounds. It is also important to gradually increase the amount of weight, or load, that is being used in order to stimulate the body to get strong enough to meet higher demands. On an intensity scale from 0 to 10 (10 being the hardest you can push yourself), shoot to work around a 6-7/10. Your exercise should be challenging enough to get your heart rate up but not so challenging that you are exhausted by the end of the set.
If you need help figuring out how to start or progress your exercise routine, it can be beneficial to schedule a session with a physical therapist, personal trainer, or strength and conditioning specialist for guidance.
Common concerns and barriers
- Physical appearance: Some patients have expressed to me that they are interested in starting resistance training, but they are concerned about becoming “too muscular” or “bulky.” Regular resistance training (and exercise in general) will likely change some aspects of your body composition. All bodies are beautiful and muscles are a great thing to have. However, those highly muscular builds such as those in competitive powerlifters or bodybuilders are the result of highly specialized and intense training that is more than what you need to maintain your general health and wellness.
- Gym-timidation: Defined as anxiety surrounding attendance at a gym or exercise class, “gym intimidation” is caused by fear of judgement or lack of knowledge on how to use equipment. This can be mitigated by attending a class with a friend, working with a personal trainer or PT, or requesting help with equipment from front desk personnel. The hardest day is the first day and your confidence will grow each time you return to the gym!
- Lack of enjoyment: As a former cross country runner, the idea of standing in one spot for 60 minutes to pick up weights and put them down did not seem like my idea of fun. I truly did not enjoy resistance training until I learned all the different ways you can structure training programs. The best form of exercise is one that you enjoy because it will motivate you to keep returning and to develop long-term healthy habits. Participating in a group fitness class, exercising with a friend or family members, incorporating circuits or intervals, taking equipment outdoors, or super-setting with another enjoyable activity are some strategies for making weight training more enjoyable. You can read more about exercise structure in my article here.
- Access to and cost of equipment: Contrary to what advertisers say, you do not need an expensive gym membership, trendy exercise clothing, or expensive state-of-the-art equipment to improve your health. Our health is worth investing in but our investments should not require us to break the bank. There are many strategies for building a resistance training routine without having to pay an arm and a leg. Facebook marketplace is a great way to purchase affordable equipment for a home gym. Equipment sharing with a friend is free and also prevents too much clutter at home. Planet Fitness has one of the most affordable gym memberships starting at just $15 a month (less than the cost of a trip to Chickfila!) and this company provides more than enough equipment for both beginner and experienced exercises. Some gym memberships/exercise classes can also be covered by FSA funds or your insurance (definitely worth looking into for my Medicare people!). YouTube provides endless free exercise videos that incorporate body weight and equipment-based routines.
Jesus as our strength
As Christians who are called to care for our bodies, resistance training can be an excellent form of exercise to improve overall health, function, and quality of life. Our physical training can serve as a mirror for our spiritual training and the discipline of pushing our bodies to be stronger can teach us just how much we are capable of in Christ’s strength. It is my prayer that Christ be magnified in all areas of life, including in our exercise routines!
Be well,
Andi
Sources for extra reading
American Heart Association’s review on resistance training
A deeper dive into strength training fundamentals (for those who love the details)