How Resistance Training Makes You Younger (Really!)

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How Resistance Training Makes You Younger (Really!)

The benefits of exercise are indisputable but many of our patients don’t understand the true power of resistance training. And while many people have reported more movement in their daily lives due to the pandemic and working from home, gym memberships were an unfortunate casualty resulting in less access to weight training equipment.

How Resistance Training Makes You Younger (Really!) 1
Sheila and Leah getting their squat on!

The Benefits of Resistance Training 

Numerous studies have been done on strength training and below are some of the listed benefits: 

  • Reduction of hot flashes in menopausal women (1)
  • Reduced body fat and increased metabolic rate (2)
  • Increase in cognitive abilities (3)
  • Improved self esteem (3)
  • Reduction of anxiety (4)
  • Improved blood sugar, insulin, blood pressure and cholesterol (2,3)
How Resistance Training Makes You Younger (Really!) 2
Sheila’s son, Joshua, starting his strength training early!

How to Get Started

My career (Sheila) started out in personal training and I still coach Crossfit on the side. That’s me in the picture above getting my lift on.  The other picture is my youngest son getting his lift on a few years ago.  Athletes at our gym range from age 15 to 75 and most started out as beginners.  Getting with a personal trainer to start can be extremely helpful to determine correct form, weights and modifications for certain lifts.  No access to a gym or trainer? Then start with body weight compound movements like squats, lunges, pushups and planks. Aim to lift 2-3x/week with a set of 10-12 for each movement.  You can also check out this article for more tips on getting started and creating a routine. 

1. Berin E, Hammar M, Lindblom H, Lindh-Åstrand L, Rubér M, Spetz Holm AC. Resistance training for hot flushes in postmenopausal women: A randomised controlled trial. Maturitas. 2019 Aug;126:55-60. doi: 10.1016/j.maturitas.2019.05.005. Epub 2019 May 14. PMID: 31239119.

2. Kraemer WJ, Ratamess NA, French DN. Resistance training for health and performance. Curr Sports Med Rep. 2002 Jun;1(3):165-71. doi: 10.1249/00149619-200206000-00007. PMID: 12831709.

3. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.

4. Strickland JC, Smith MA. The anxiolytic effects of resistance exercise. Front Psychol. 2014;5:753. Published 2014 Jul 10. doi:10.3389/fpsyg.2014.00753

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