Pick Things Up and Put Them Down

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” – Arnold Schwarzenegger

Working out and staying active is essential to good health and a higher quality of life. There are an infinite amount of choices for how to stay moving, anything from hiking to organized group classes. Even if you shun mainstream sports or activities, it would be a real challenge not to find something of interest amongst the hundreds of unusual options available (i.e. competitive hide and seek)¹. A favorite of ours is strength training.

Any physical activity is good activity. That said, research shows as little as 30 to 60 minutes of strength training a week lowers the risk of dying (from any cause) by 10-20%. This is especially true for cancer and heart disease². Those are pretty good numbers when considering the return on investment (ROI) of time spent. Studies also show metabolic rate is increased up to 72 hours after a strength training regiment, which means you’re burning additional calories hours/days after your workout³. Weight training is an effective way to decrease waist circumference for all age brackets ⁴. Finally, it helps to fight arthritis and osteoporosis by increasing bone density^5,6.

As a highly studied topic, strength training proves to bring a plethora of benefits to the table. When discussing weight lifting, people tend to picture a muscled up hulk. Even though there are some out there who strive for that, it is a common misconception. You can reap the benefits while still being able to touch your sides. Strength training is also known as resistance training, which can involve free weights, resistance bands, machines, or your own body weight⁷. Your desired results will drive what program, frequency, and equipment you pick. As usual in life, the results will depend upon your personal goals and dedicated regiment.

Already have a workout routine? Great, add some strength training into it. Struggling with your resolution to improve? Research which program would be right for you and work it into your to-do list⁹. If working from home, rip out some push ups between calls. Put your resistance bands in front of the TV for evening use. Join a gym. This is for your overall health betterment, so be sure to make it fun. Create a new playlist or schedule workout time with a friend. We won’t lie to you, whether a beginner or advanced, strength training can cause soreness. Create a plan, then make sure to stretch, roll out the muscle, and eat the right food for recovery⁸. Happy lifting.

Action: Build strength training into your week. Do the training.

Hint: Schedule with a friend for improved success. Use technology to help you build a program and track it¹⁰.

Further Reading:

1. Complete List of Unusual Sports
2. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies
3. Effects of exercise-induced muscle damage on resting metabolic rate, sub-maximal running and post-exercise oxygen consumption
4. Weight training, aerobic physical activities, and long-term waist circumference change in men
5. Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis
6. Maximal strength training improves bone mineral density and neuromuscular performance in young adult women
7. Strength training for beginners
8. How to reduce muscle soreness after exercise
9. The 10 Best Strength Training Programs for 2023
10. The Best Free Workout Apps to Try in 2023