Wayne L. Westcott: Don't resist beneficial training

A new article published by the American College of Sports Medicine advocates for a public health mandate for resistance training.

The authors of this excellent, research-based position paper correctly state that, “Compared to aerobic training, resistance training has received far less attention as a prescription for general health. However, resistance training is as effective as aerobic training in lowering risk for cardiovascular disease, diabetes, and other diseases. There is a clear ability of resistance training, in contrast to aerobic training, to promote gains, maintenance, or slow the loss of skeletal muscle mass and strength.”

This most accurate statement is a strong endorsement for sensible strength training, and a direct contrast to Ken Cooper’s statement in his 1968 aerobics book that says resistance exercise is essentially useless for health benefits. I am pleased to report that, four decades later, Dr. Cooper, my professional colleague and personal friend, has changed his opinion on strength training.

Resistance exercise is essential for adults and seniors. Consider reasons why all men and women should perform regular resistance exercise, as presented in the first chapter of my recently released book, “Fitness Professional’s Guide to Strength Training Older Adults.”

Better body composition: Adults and seniors who do not perform resistance exercise lose about 6 pounds of lean (muscle) weight every decade. However, our studies, with more than 3,000 participants, reveal 3 pounds more muscle and 4 pounds less fat after just 10 weeks of systematic strength training.

Increased metabolic rate: Due mostly to muscle loss, aging adults typically experience a 3 percent reduction in resting metabolism on a decade-by-decade basis. However, regular strength training has been shown to raise the resting metabolic rate by more than 7 percent in men and women of all ages.

Decreased lower back discomfort: Statistics reveal that approximately 80 percent of Americans will suffer from lower back pain. Fortunately, research at the University of Florida, and our study, demonstrates that properly performed resistance exercise is highly effective for reducing lower back fatigue/discomfort and for improving lower back function.

Reduced arthritic pain: Several studies have shown that strength training improves joint function in arthritic patients, and, in the process, eases the pain of both rheumatoid arthritis and osteoarthritis.

Increased bone density: Our recently completed study is consistent with previous research on resistance exercise and bone health, revealing that adults and seniors can maintain and even increase bone density through regular strength training, thus reducing their risk of osteoporosis.

Enhanced glucose utilization: Resistance exercise reduces the risk of type 2 diabetes by improving glucose utilization. Strength-trained muscles have higher glucose uptake from the blood and lower insulin resistance than untrained muscles for improved glycemic control.

Faster gastrointestinal transit: Studies have shown that strength training facilitates movement of food and waste through our gastrointestinal system, speeding up these processes by more than 50 percent. This is beneficial in many respects, including lowering the risk for colon cancer.

Reduced resting blood pressure: Numerous studies have demonstrated significantly lower resting blood pressure readings after 10 weeks of circuit strength training.

Improved blood lipid profiles: Although some studies have shown no effect, many have demonstrated decreases in LDL (bad) cholesterol levels and a few have revealed increases in HDL (good) cholesterol levels, indicating that resistance exercise is beneficial with respect to blood lipid profiles.

Enhanced self-confidence: Our studies have shown improved self-confidence in men and women who do strength training.

Relieved depression: Research conducted by Harvard and Tufts universities reveals a reversal of clinical depression in more than 80 percent of the patients who complete 10 weeks of basic strength training.

Although these reasons to perform resistance exercise should be sufficient, there is one more study that should encourage all older adults to take part in strength training programs:

Doctors at McMaster University in Canada engaged 70-year-old men in resistance exercise for six months. Upon completion of the training program, the men reversed the genetic characteristics of their muscle mitochondria to a point that was comparable to that of men in their 20s. Because the mitochondria serve as the muscle cell powerhouse, this is certainly a compelling reason to consider 20-minute strength training sessions two or three days a week.

Wayne L. Westcott, PhD., teaches exercise science at Massachusetts' Quincy College and consults for the South Shore YMCA. He has written 24 books on strength training.