Resistance Training is Medicine: Effects of Strength Training on Health

doi:10.1249/JSR.0b013e31825dabb8

Paper

Resistance Training is Medicine: Effects of Strength Training on Health

Published Jul 1, 2012 · W. Westcott

Current Sports Medicine Reports

Q3 SJR score

519

Citations

24

Influential Citations

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Abstract

Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation. Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem. Resistance training may assist prevention and management of type 2 diabetes by decreasing visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4, and improving insulin sensitivity. Resistance training may enhance cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol. Resistance training may promote bone development, with studies showing 1% to 3% increase in bone mineral density. Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle.

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Study Snapshot

Key takeawayResistance training improves physical performance, reduces fat weight, and helps prevent and manage type 2 diabetes, cardiovascular health, and bone development.

PopulationOlder adults (50-71 years)

Sample size24

MethodsObservational

OutcomesBody Mass Index projections

ResultsSocial networks mitigate obesity in older groups.

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References

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Understanding the relationship between obesity and type 2 diabetes can lead to more effective and cost-effective interventions for both conditions.

Changes in Bone Mineral Density in Response to 24 Weeks of Resistance Training in College-Age Men and Women

24 weeks of resistance training, including squat and deadlift exercises, effectively increases bone mineral density in young healthy men, but not in women following the same protocol.

Strength Training as a Countermeasure to Aging Muscle and Chronic Disease

Strength training may serve as an effective countermeasure for some of the adverse consequences of metabolic syndrome, fibromyalgia, and rheumatoid arthritis, but its effectiveness in reducing abdominal obesity remains inconclusive.

One-set resistance training elevates energy expenditure for 72 h similar to three sets

A one-set resistance training bout, requiring only 15 minutes, effectively increases resting energy expenditure for up to 72 hours in overweight college males, offering a potential alternative to aerobic exercise or multiple-set programs for weight management.

Aging, Resistance Training, and Diabetes Prevention

Resistance training may help prevent diabetes in middle-aged and older adults by improving insulin signaling defects, reducing tumor necrosis factor-, and increasing adiponectin and insulin-like growth factor-1 concentrations.

Citations

Exercise Training and Cardiovascular Risk Factors in Males with Overweight or Obesity: A Systematic Review of Randomized Controlled Trials

Exercise training shows potential in reducing cardiovascular risk factors in men with obesity, but effectiveness varies depending on the type of exercise.

Impact of exercise with blood flow restriction on muscle hypertrophy and performance outcomes in men and women

Blood flow restriction training (BFRT) significantly increases lean mass and muscle strength in both males and females, with males potentially improving strength more than females.

The influence of physical activity levels on lactate production during squat training using a functional electromechanical dynamometer

Intense physical activity may be associated with lower lactate production during squat training, indicating greater metabolic efficiency, with sex differences in metabolic responses.

Effect of Different Reduced Training Frequencies After 12 Weeks of Concurrent Ballistic and Aerobic Training on Muscle Power and Triceps Brachii Muscle Architecture

After 12 weeks of systematic concurrent resistance and aerobic training, one training session every 2 weeks may preserve 90-95% of muscle power/strength, aerobic power, and 72% of muscle mass adaptations, with greater preservation if training frequency is one session per week.

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Exercise in mouse models improves metabolic health through adipose tissue remodelling and browning, with gut microbiota playing a role in these physiological responses.

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Superset resistance training sessions lead to higher perceived effort and discomfort, higher metabolic stress, shorter training duration, and higher exercise enjoyment compared to traditional sessions in untrained adults.

Exercise as Medicine: Tackling Chronic Pain and Depression to Boost Quality of Life—A Narrative Review

Exercise may alleviate depression and improve outcomes for individuals experiencing coexistent pain and depression, due to shared neurobiology.