Strength Training

What is Strength Training?

Strength training focuses on building muscle and adding endurance by using an outside resistance such as dumbbells, barbells, medicine balls, resistance bands and even body weight. Strength training has many benefits to the human body, more than just looking good.

Different types of Strength Training

Power/Olympic

Power/Olympic lifting focuses primarily on explosive power and lifting as much weight as you can. Often done in the 1-5 rep range.

Bodybuilding

Bodybuilding focuses primarily on the concentric/eccentric contraction of lifts to build the muscle in size. Often done in the 6-12 Rep range.

Crossfit

Crossfit focuses on circuit type of training which will mix different lifts and bodyweight exercises together. Often done in a class setting in time intervals

Benefits of Strength Training

Muscle Loss

Sarcopenia is defined as the loss of skeletal muscle mass due to aging. Adults who begin strength training early slow down the process of sarcopenia. This translates into living independently longer.

"Older adults gain an average of 2.42 lbs. of lean body mass (primarily muscle) after strength training for 20 weeks. This increase counteracts the 0.4 lbs of muscle lost each year by sedentary adults 50 years and older."

Weightlifting Benefits Older Adults. (2011). Journal of Physical Education, Recreation & Dance, 82(4), 3-4. https://www.ezproxy.library.unlv.edu/login?url=https://www.proquest.com/scholarly-journals/weightlifting-benefits-older-adults/docview/863689126/se-2

Bone Health

Improved bone mineral density can help build a stronger structure for the body and protect the bones from fractures.

Studies showed that with progressive resistance training and high magnitude loading strength training can help build the bone to be much stronger in structure.

Maestroni, L., Read, P., Bishop, C., Papadopoulos, K., Suchomel, T. J., Comfort, P., & Turner, A. (2020). The Benefits of Strength Training on Musculoskeletal System Health: Practical Applications for Interdisciplinary Care. Sports Medicine, 50(8), 1431-1450. https://doi.org/10.1007/s40279-020-01309-5

Mental Health

References

Maestroni, L., Read, P., Bishop, C., Papadopoulos, K., Suchomel, T. J., Comfort, P., & Turner, A. (2020). The Benefits of Strength Training on Musculoskeletal System Health: Practical Applications for Interdisciplinary Care. Sports Medicine, 50(8), 1431-1450. https://doi.org/10.1007/s40279-020-01309-5
Weightlifting Benefits Older Adults. (2011). Journal of Physical Education, Recreation & Dance, 82(4), 3-4. https://www.ezproxy.library.unlv.edu/login?url=https://www.proquest.com/scholarly-journals/weightlifting-benefits-older-adults/docview/863689126/se-2
Westcott, Wayne L. PhD. Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports 11(4):p 209-216, July/August 2012. | DOI: 10.1249/JSR.0b013e31825dabb8