Resistance Training

Resistance Training / Weightlifting

First you have to understand what does this actually mean, Resistance Training (RT) or Weightlifting are the primary terms used to describe exercise where either bodyweight, machines or implements like Dumbbells or Barbells are used.These terms are often used interchangeably so for this article I will stick with the broader term “Resistance Training”.

Resistance Training for health & long life !

Most longevity research (how long you live) is focused on aerobic training, the likes of vigorous walking, jogging, or cycling, this is because most life threatening events that have lifestyle correlations are associated with the cardiovascular system (Outside of Cancer, Heart attacks and strokes are the most common causes of death). However, there has been research showing that RT does contribute to a lower risk of all cause mortality by Saeidifard et. al., (2019).

Source: New research reveals where and how people die in Ireland - Trinity News and Events (tcd.ie)

I don’t want this to be a bummer read or fear monger - but it is important, especially as you age to assess whether or not you are taking care of yourself appropriately. Bear in mind my hope is that this helps as many people as possible so there is a need to collate as much information as possible.

What does RT do to help ?

RT is strongly associated with improved quality of life, this is as far as I can see a measure of those who have engaged in some form of RT are able to maintain their independence for longer, in the form of being able to stand from a seated position, walk and climb stairs unassisted (Steib,Schoene, and Pfeifer, 2010)

RT also has a broader positive effect on a wider range of the population boosting quality of life through improved mental health.

"Results show that moderate-intensity anaerobic exercise is associated with greater mood improvements. The relationship between exercise duration and mood change is non-linear; A regime of 10- to 30-minute exercise is sufficient for mood improvements" - Chan et al., (2019)

"Resistance Exercise Training significantly improves anxiety symptoms among both healthy participants and participants with a physical or mental illness. Improvements were not moderated by sex, or based on features of Resistance Exercise Training" - Gordon et al., (2017)

So ... hopefully I have made a compelling arguement for the inclusion of RT in your regular training, or at least you understand that you should pursue it with some help in the future.

Resistance Training, How ?

I want to include here in the coming days, a few "guides" so to speak for people to use if they so choose and believe it would benefit them. For the moment I will explain some considerations around how to implement Resistance Training into your routine.

The FITT Principle

Frequency - How often you train a muscle group or movement.

Intensity - The amount of weight lifted or difficulty of the workouts

Time - Duration of the exercise, rest, workout etc.

Type - Free weights (Barbells, Dumbbells or bodyweight) machines or outside the realm of RT, cardio etc.

These are all considerations that are neccessary to account for to begin understanding how much or how little RT you may benefit from.

In the next few days you will be able to see how these factors or variables shape programs - and that you will have some new suggestions for training. I hope you have enjoyed this brief article !

~ Jeff