the importance of strength training

This blog post touches on something we all know, the importance of physical activity. But it's going to go a little further and talk specifically about strength training. I do not know US stats on percent of population consistently engaged in strength training, but a pretty safe guess is it's very low. This does not mean you shouldn't do it!

Strength training also gains in importance as we grow older. Seniors will benefit more in terms of increases to overall health levels than any other age group. A big part of the reason for that is a reduction or reversal in rate of progression in two of the conditions that make the difference between "youthful" and "old", sarcopenia (loss of muscle density) and osteoporosis (loss of bone density). If you have either of these conditions you also have the other.

Study: "Osteoporosis and sarcopenia: two diseases or one?" at the link:
Loss of bone and muscle with advancing age represents a huge threat to loss of independence in later life

So what is strength training specifically? An anecdote from Doug Graham nicely illustrates the conditions of strength training. (Doug, among other things, is a professional athletic trainer and author of the book "Nutrition and Athletic Performance: A Handbook for Athletes and Fitness Enthusiasts".)

the anecdote:

The twenty-eight year old had been going to the gym for four years before he finally went to a personal trainer and said, “Your machines don’t work. I’m no stronger than I was four years ago when I started training in this gym.” The personal trainer agreed to review the young man’s training regimen and found the following:
1. He went to the gym three times per week, usually, though sometimes there were gaps in his training.
2. He performed stretching exercises every time he went to the gym.
3. He spent the bulk of his time each visit on some type of cardio machine.
4. Once per week he performed 100 “air” squats.
5. Twice per week he performed a set of 100 incline pushups
6. On every visit to the gym, he would use at least one of the different strength machines, doing 3 sets of 100 reps.

The personal trainer set him straight, saying, “Strength is measured as a “one rep maximum exertion,” and is trained using a very low rep range against a relatively (for your strength) very high resistance. You have done no strength training, therefore your strength has not improved.”

Coaches, guides, gurus, trainers, teachers, supervisors, advisors, mentors, and related job positions exist for the very good reason that people need and benefit from such services. We cannot all be specialists in everything. Without some guidance, we will all too often fail in our endeavor, and that failure may at times be dangerous, and even deadly.

In other words we need to work right up to the limits of our strength, with consistency, to increase strength. It does not matter what that individual limit is. And it is not difficult to find it, it's the point where you simply can't do another "rep". How many reps? That's up to you, but many serious strength trainers use 5 reps (either on strength machines or free weights), when they can get 6 reps they up the weight one increment.

And this is the process that "proves" you are actually getting stronger. When one trains with consistency, 3-4 times a week, in the beginning strength will increase relatively quickly, and then at some point rate of progress will slow. That is normal and perfectly OK, you are then maintaining a much higher level of strength than when you started, and your body and mind will thank you.

Proper technique is essential to avoid injury, so work with a trainer in the beginning. Quoting Doug Graham again:

Lifting at somewhere close to eighty percent of your maximum seems to be the ideal weight for developing great technique. At this weight, the lifter can usually perform four to six repetitions before becoming too tired to lift any further. The first few repetitions are relatively easy, while the final one or two will be quite challenging. Performing multiple reps is a great way to learn and “lock in” good technique, but the weight must be heavy enough that good technique is required. At eighty percent, doing only five reps, the lifter will still be developing strength while also refining technique. As strength and technique improve, maximal exertions will result in heavier lifts. The trick to strength development is to lift, and to always lift with great technique.

And here's Doug on the misconception "it takes too much time":

Of all the types of training in existence, strength training takes the least time of them all. A reasonable strength training program can easily be completed in less than one hour per week, in two or three short sessions. Time is certainly a factor for all of us, but if you wish to excel at your sport, or you want to reap the benefits of being even moderately fit, strength training needs to be part of your fitness package. Remember, your fitness cannot be better than its weakest link. If you are not training to get stronger, it is highly likely that you are becoming progressively weaker.

Doug's website:
https://foodnsport.com/index.php