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How Can I Benefit From Weight Training?

By David Herber

How Can I Benefit From Weight Training?

New potential clients often ask me what other benefits of weight training there are besides an increase in muscle mass and strength. Older men and especially women are hesitant to start a resistance training program because of past myths and misconceptions they have about weight training. So I put together this primer in order to help them understand the many extra benefits they would recieve by incorporating weight training into their daily exercise regimen.

Weight Training Helps Lower Your Cholesterol:
There are a few studies suggesting that resistance training may also improve lipid and lipoprotein profiles (Goldberg & Elliot, 1985). Decreases in total cholesterol and LDL-C have been reported for both men and women, with women also showing a significant decrease in triglycerides, from resistance training (Goldberg et al., 1984). However, the alteration of personal lifestyle habits in conjunction with a decrease in body fat and increase in fat-free mass may contribute to these favorable changes. Resistance training or Strength training of a moderate intensity, sufficient to develop and maintain fat-free weight should be an integral part of an adult fitness program. You should perform one set of 8-12 repetitions of eight to ten exercises that condition the major muscle groups at least 2 days per week

Weight Training Helps Lower Your Blood Pressure:
New research from Johns Hopkins University shows that six months of moderate exercise didn't strain heart health in 104 adults with mild, untreated high blood pressure. Participants were 55 to 75 years old (average age: 63). Blood pressure tends to inch upwards with age, and high blood pressure often goes undiagnosed in people of all ages.

Exercise is famous for its heart benefits. But each workout briefly boosts blood pressure a bit. The new study asked if those temporary blood pressure spikes were safe for participants hearts. Cardiology professor Edward Shapiro, M.D., sums up the findings in a Johns Hopkins news release. "Our study shows that the vast majority of older people with mildly elevated blood pressure can benefit from moderate exercise," Shapiro says.

Weight Training Helps Delay Osteoporosis and Increase Your Bone Density:
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. Because you are using weight to perform exercise, your bone density increases and may help delay osteoporosis. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

Weight Training Makes You Stronger So You Are Less Likely To Fall:
Performing compound lower body movements that mimic everyday activities such as the squat, lunge and step up help develop and strengthen the muscles of the legs and hip which will improve your balance and make you less likely to lose your footing and fall.

Strengthening the muscles of the shoulder and rotator cuff will decrease your chances of shoulder impingement from a lifetime of performing repetitive daily tasks.

Exercising for as little as 30 minutes, two times a week can help you improve or prevent the conditions above. Of course you should always see your physician before you start any exercise program and hiring a personal training for proper instruction and a structured exercise plan wouldn't hurt either!

About the Author:

David Herber is a personal trainer located in New Castle, PA. His website is www.Exercise2U.com