Weight Lifting is FOREVER!

I am so f***ing excited that weight lifting is cool right now. Out with the old school thought that women and people with vulvas should only be doing cardio and boot camp style classes. In with the new school thought that EVERYONE should be strength training! And in reality, this isn’t really a new school thought… research has shown us for years that we all should be strength training throughout our lifespans, especially women and people with vulvas. Strength training is life saving for us in many ways. Let’s break down why!

Benefit 1: Builds & Maintains Muscle Mass

Did you know that during each decade after our 30s we typically see a 10% reduction in strength and muscle mass? This reduction can get to the point of something called sarcopenia which increases our risk of falls and failure to thrive. Having an appropriate strength training plan builds and maintains muscle mass which reduces the risk of sarcopenia.

Appropriate means:

1. You are lifting weight that is greater than 70% of your one rep max across 1-5 sets of 1-12 reps (aka HEAVY)

2. You are strength training 2-4 times per week

3. You give yourself rest to allow the body and muscles repair

These parameters ensure that you are truly building strength and muscle mass while respecting the necessary rest needed to keep you healthy long term.

Benefit 2: Strengthens Bones & Joints

Along with increasing strength and muscle mass, strength training improves bone density which reduces the risk of osteopenia, osteoporosis, traumatic fractures after falls, and spinal stress fractures. During the pregnancy, early postpartum, and peri-menopause phases, there are changes in our hormones that promote bone loss. The more we strength train, the less likely these hormonal changes will affect our bone and joint health.

We see the biggest improvement of bone health during weight bearing exercises with compounded movements including squats, farmer’s carries, and deadlifts. What’s really cool is that there is evidence of increased bone density in the humerus (upper arm bone) and femur (thigh bone) even during heavy overhead presses due to gravity acting on the weight and your bones.

Benefit 3: Supports Heart Health

So I have talked about the benefits of strength training as it pertains to improving your muscle mass and bone density. Did you know that weight training also improves your heart health? Most people aren’t aware that our heart is actually a muscle. With strength training, we aren’t just addressing our skeletal muscles but we are also addressing our heart muscle!

When we are strength training, our heart rate increases which increases the blood flow in our body. As our body adapts to the weight you are lifting over a period of time, the heart becomes more efficient and is able to push out more blood with less effort! Because of this adaptation, there is a reduced risk of having cardiovascular disease and stroke.

Benefit 4: Improves Mental Health & Confidence

As we talk more about our overall physical health, the importance of mental health should also be highlighted. Not only does strength training improve our physical health, it also improves our mental health! Research is showing more and more that the more we exercise, no matter the modality, we reduce our stress and have better outcomes for treatment of anxiety and depression.

Strength training pushes not only physically, but mentally as well. Even if we don’t have a diagnosable mental health concern, strength training builds confidence in our ability to handle life with resiliency.

Benefit 5: Improves Your Quality of Life

If you have the dream of being able to retire and live a full life with your friends and family, then you better be strength training! Putting the above four benefits together, what it really comes down to is that strength training keeps you functional, injury/pain free, fall free, and increases your independence. This improves your quality of life! How amazing would it feel if at the age of 70+ you were able to lift your laundry basket, go to the grocery store, carry your grandchildren, and be in nature without the assistance of others? That’s truly the power of strength training!

In this blog, I’ve talked a lot about the benefits of strength training/weight lifting with a focus on longevity as we age. However, it’s important to start these habits NOW! The more we feel comfortable with creating habits when we are younger, the more likely we are going to stick with them in the future. Lastly, research also shows that when moms have a consistent exercise routine, then the life-long health of their children improves as well! Who knew that strength training had this many benefits beyond building muscle and strength??

If you are now excited to begin strength training and are needing help with creating a structured plan, schedule an appointment today!

Thanks for reading!

Dr. Chrissy Clark

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