Resistance Training

Resistance Bands

Even a Little Weight Training May Cut the Risk of Heart Attack and Stroke

4/12/2018 New York Times

Women who do strength training live longer. How much is enough?

by Allison Aubrey 11/3/24 npr

A new study finds women who do strength training exercises two to three days a week are more likely to live longer and have a lower risk of death from heart disease, compared to women who do none.

Strength training does more than build muscle. Its hidden benefits are massive

by Allison Aubrey 11/3/24 npr

Research shows people who do weight training a few days a week live longer. Women get the biggest boost in longevity. Strength training is also good for mood, and it helps protect joints and bones.

Why strength training is key to your long-term health

by Melanie Radzicki McManus 15/1/24 CNN

Strength training, whether performed with weights, bands, machines or your own body weight, is important for your long-term health. Also known as resistance training, it increases muscular strength, endurance and bone density. These exercises also decreases the risk of falls and fractures as you age, thus promoting independent living, according to the US Centers for Disease Control and Prevention.

Weight Training Isn't Such A Heavy Lift. Here Are 7 Reasons Why You Should Try It

by Suzette Lohmeyer 26/9/21 npr

There are many people out there (ahem, this writer included) who aren't sure weight training is for them. Don't get me wrong: I am a regular exerciser who usually fits in a quick run after work. But weight training? It seems kind of involved (requires complicated machines, right?), possibly embarrassing (I can't lift heavy things!) and my goal is not to get huge biceps (WWE anyone?).

Doing just 30 minutes of muscle-building workouts a week may reduce your risk of dying from cancer or heart disease, study finds

by Gabby Landsverk BUSINESS INSIDER

Combining weight training with another activity could lower your risk of early death, study finds

by Kristen Rogers 27/9/22 CNN

Aerobic activities and weight training have health benefits on their own, but combining them could have even greater effect when it comes to disease prevention and early death risk.

People Who Do Strength Training Live Longer — and Better

by Rachel Fairbank 24/8/22 The New York Times

Regular physical activity has many known health benefits, one of which is that it might help you live longer. But what’s still being determined are the types and duration of exercise that offer the most protection.

5 health benefits of lifting weights and how to do it safely

by Marissa Cruz Lemar 16/9/20 BUSINESS INSIDER

Weight lifting brings more benefits than just stronger muscles and a toned body. Adding strength training to your workouts is a great way to improve your overall fitness, from burning body fat and strengthening your bones to preventing injury and making your heart healthier.

Strength training may be the key to longevity. How to do it safely as you age

by Deborah Vankin 9/10/24 Los Angeles Times

I started strength training about nine years ago for admittedly vain reasons. Fresh off a breakup at the time, weight training offered a welcome distraction and the prospect of a revenge body.

11 benefits of strength training for your body and brain

by Julia Guerra 12/2/19 BUSINESS INSIDER

There are a lot of misconceptions about strength training that need to be debunked, and most of them have to do with what people assume strength training actually does to your body. Unless you're a bodybuilder, strength training exercises from weight lifting to bodyweight movements like squats, push-ups, and planks won't make you bulk up, but they will offer a slew of other benefits both physically, and mentally.

How Weight Training Changes the Brain

by Gretchen Reynolds 24/7/19 The New York Times

Weight training may have benefits for brain health, at least in rats. When rats lift weights, they gain strength and also change the cellular environment inside their brains, improving their ability to think, according to a notable new study of resistance training, rodents and the workings of their minds.

Morning Exercise May Offer the Most Weight Loss Benefits

by Gretchen Reynolds 31/7/19 The New York Times

People who exercise in the morning seem to lose more weight than people completing the same workouts later in the day, according to a new study of workouts and waistlines. The findings help shed light on the vexing issue of why some people shed considerable weight with exercise and others almost none, and the study adds to the growing body of science suggesting that the timing of various activities, including exercise, could affect how those activities affect us.

How Weight Training May Help With Weight Control

by Gretchen Reynolds 7/7/21 The New York Times

Lifting weights a few times a week might help us stave off obesity, according to an interesting new study of resistance exercise and body fat. It shows that people who regularly complete muscle-strengthening exercises of any kind are about 20 to 30 percent less likely to become obese over time than people who do not, whether they also work out aerobically or not.

What science tells us about aging and exercise

[https://www.npr.org/2024/12/09/nx-s1-5189471/what-science-tells-us-about-aging-and-exercise by Allison Aubrey ,Juana Summers 9/12/24 npr]

I've been thinking a lot this year about fitness and movement and how that's something that's looked and felt different for me at different parts of my life. For me, these days, it looks like a lot of running and a lot of stretching. All of that got me thinking about how bodies change over time and what it looks like to get or stay active as we age. Over the past month, I've spent a lot of time with active older people at the gym, running, playing pickleball, and even at the mall.

5 weight lifting myths for women and the health benefits women who lift weights gain

by Gabby Landsverk 29/1/21 BUSINESS INSIDER

Women sometimes avoid weight lifting because they think it can be dangerous or will make them bulky. But these stereotypes about women and lifting weights aren't supported by facts.

Weight lifting benefits breast cancer survivors

by Denise Mann CNN

A new study contradicts recommendations that breast cancer survivors avoid weight lifting, because of swelling.

< Women who do strength training live longer. How much is enough?

by npr 11/3/24

A new study points to big health benefits for people in the habit of weight lifting or other types of resistance training. They can live longer. As part of our How to Thrive as You Age project, NPR's Allison Aubrey reports women may have the most to gain.

What you should know about using body weight or weights for strength training

by Melanie Radzicki McManus 19/8/21 CNN

Strength training, which helps boost your muscle power, certainly benefits those who enjoy participating in sports, but this activity also helps all of us to more easily perform everyday movements – such as getting up out of a chair or mowing the lawn. And that’s far from the only benefit.

The surprise benefits of lifting weights beyond bigger muscles

by Camilla Foster 8/1/25 INDEPENDENT

When someone mentions weight training, pictures of bulging muscles and chiseled physiques may spring to mind.

Arthritis patients 'may benefit from weight training'

by BBC 5/8/10

A study of 28 patients funded by Arthritis Research UK found those who pumped iron saw improvements in basic physical function, such as walking.

A new study shows that 1 year of this kind of exercise yields results 4 years later

by Madeline Holcombe 18/6/24 CNN

Retirement should be filled with time with loved ones, relaxation and—according to new research—heavy lifting.

Looking for the Fountain of Youth? Try the gym and weight-resistance training

by Stephen Wade 22/6/24 INDEPENDENT

“Resistance training is in many ways the true fountain of youth,” Bamman said in an interview with The Associated Press. “I like to say the fountain of youth is the water cooler in the gym.”

A personal trainer helped her mom start strength training for longevity at age 58. 4 things have helped her stick with the habit for 5 years.

by Rachel Hosie 10/11/24 BUSINESS INSIDER AFRICA

Carpenter is a qualified strength and conditioning coach with a BA in human biology and an MA in psychology. She's currently finishing her PhD studying resistance training in women, researching the barriers to lifting and how they can be overcome. She's applied her research to helping her mom.

=====Don't skip strength training if you want to get better at running, according to a fitness coach]

https://www.businessinsider.com/runners-should-strength-train-for-better-speed-and-endurance-coach-2022-5?r=US&IR=T by Gabby Landsverk BUSINESS INSIDER]

should you do cardio or weights? Why both are essential to lose weight, burn fat, and build muscle

by Ian Graber-Stiehl BUSINESS INSIDER

6 benefits of wearing ankle weights, according to fitness professionals

by Shannon Ullman 13/1/23 BUSINESS INSIDER

Ankle weights provide an easy way to raise the intensity of your workouts and can make an impact in terms of building muscle, burning calories, and improving overall balance.

Is this 'slow' strength training method the fountain of youth? L.A.'s 90-year-old say yes

[https://www.latimes.com/lifestyle/story/2024-11-12/slow-motion-strength-training-studios-los-angeles

How Weight Training Can Help Women Stay Strong

by Katherine Hobson 11/8/16 npr

I did aerobic workouts until the cows came home, easily meeting the government's recommendation of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week. But I rarely picked up a dumbbell or did a pushup. I definitely didn't follow the government's advice to work out all my major muscle groups with resistance training at least twice a week.

Shorter, high-intensity workouts offer the same benefits as longer, moderate ones — here's how to get started and how it could transform your body

by PULSE 20/4/18 BUSINESS INSIDER AFRICA

With brief bouts of high-intensity interval training, it's possible to achieve or even exceed the physical benefits that people get from spending much longer periods of time working out.

Evolution of resistance training in women: History and mechanisms for health and performance

by William J. Kraemer a 3/2/25 ScienceDirect

Throughout history, cultural norms and stereotypes have discouraged resistance training in women. Today, as awareness and acceptance of resistance training in women has grown, supported by scientific research and advocacy, more women are achieving health and performance benefits from resistance training.

Benefits of resistance training on body composition and glucose clearance are inhibited by long-term low carbohydrate diet in rats

by Uliana Sbeguen Stotzer 7/12/18 PLOS One

Regular exercise training is effective to altering many markers of metabolic syndrome and its effects are strongly influenced by the type of consumed diet. Nowadays, resistance training (RT) has been frequently associated with low-carbohydrate high-fat diet (LCD). After long term these diets causes body weight (BW) regain with deleterious effects on body composition and metabolic risk factors. The effects of RT associated with long-term LCD on these parameters remain unexplored. We aimed to investigate the effects of RT when associated with long-term LCD on BW, feed efficiency, body composition, glucose homeostasis, liver parameters and serum biochemical parameters during BW regain period in rats.

The benefits of strength training for older adults

by Rebecca Seguin BS, CSCS 10/2003 ScienceDirect

Aging is associated with a number of physiologic and functional declines that can contribute to increased disability, frailty, and falls. Contributing factors are the loss of muscle mass and strength as age increases, a phenomenon called sarcopenia. Sarcopenia can result or be exacerbated by certain chronic conditions, and can also increase the burden of chronic disease.

Benefits of aerobic or resistance training during pregnancy on maternal health and perinatal outcomes: A systematic review

by Maria Perales 3/16 ScienceDirect

Systematic review of RCTs (published until May 2015) with healthy pregnant women and focusing on the benefits of exercise interventions on maternal health or perinatal outcomes. Studies were ranked as high/low quality, and a level of evidence was established according to the number of high-quality studies and consistency of the results.

Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices

by Shu Nishikori 23/6/23 scientific reports

Aerobic training (AT) is suggested to be an effective anti-aging strategy for skin aging. However, the respective effects of resistance training (RT) have not been studied. Therefore, we compared the effects of AT and RT on skin aging in a 16-week intervention in 61 healthy sedentary middle-aged Japanese women.

Is strength training associated with mortality benefits? A 15 year cohort study of US older adults

by Jennifer L. Kraschnewski 6/16 ScienceDirect

The relationship between strength training (ST) behavior and mortality remains understudied in large, national samples, although smaller studies have observed that greater amounts of muscle strength are associated with lower risks of death. We aimed to understand the association between meeting ST guidelines and future mortality in an older US adult population.

Can resistance training improve mental health outcomes in older adults? A systematic review and meta-analysis of randomized controlled trials

by Paolo M. Cunha 3/24 ScienceDirect

Purpose This systematic review and meta-analysis aimed to analyze the effects of resistance training (RT) and to compare the different RT prescriptions, sample characteristics, and mental health outcomes (depressive and anxiety symptoms) in older adults.

STRENGTH TRAINING FOR CHILDREN AND ADOLESCENTS

by Avery D. Faigenbaum EdD * 1/10/2000 ScienceDirect

Strength training has proven to be a safe and effective method of conditioning for adults, and it now appears that a growing number of children and adolescents also are training to improve their health, fitness, and sports performance. Although much of what we understand about the stimulus of strength exercise has been gained by exploring the responses of adults to various training protocols, research into the effects of strength exercise on children and adolescents has increased in recent years.

The benefits of strength training in the elderlyLes bénéfices de l'entraı̂nement en force chez les personnes âgées. (Synthèse française du texte.)

by Walter R. Frontera 5/2000 ScienceDirect

The number of people reaching advanced adult age in many countries of the world has increased dramatically in the last century. The main problem associated with aging is the loss of functional capacity and independence. An important contributor to this problem is the age-related decline in muscle mass (sarcopenia) and strength seen in both men and women.

Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial

by Elizabeth C. Schroeder 7/1/19 Plos One

Although exercise has well-documented health benefits on cardiovascular disease (CVD), the benefit of combination exercise on CVD risk factors in individuals with elevated risk has not been fully elucidated. We compared the effects of aerobic, resistance, and a combination of both aerobic and resistance training on CVD risk factors including peripheral and central BP, cardiorespiratory fitness (CRF), muscular strength, body composition, blood glucose and lipids. Sixty-nine adults (58±7 years) with an elevated blood pressure or hypertension, overweight/obesity, and sedentary lifestyle were randomized to one of the three 8-week exercise programs or a non-exercise control group.

Heavy resistance training provides short-term benefits on bone formation in well-functioning older adults

by Mads Bloch-Ibenfeldt 4/25 ScienceDirect

Maintained bone health is critical for independent living when aging. Currently, multimodal exercise regimes including weight-bearing exercises with impact are prescribed as optimal for maintaining bone health, while there is less consensus on the effects of resistance training at different intensities upon bone. Here we examined whether bone health was positively influenced by 1 year of supervised resistance training at two different intensities.

Cardiovascular benefits of resistance exercise: It's time to prescribeBenefícios cardiovasculares do exercício de força: está na hora de prescrever

by Hélder Dores 10/24 ScienceDirect

Despite the well-known health benefits of regular physical activity, sedentary behavior and physical inactivity remain a real global pandemic. Exercise is associated with increased life expectancy, improved quality of life and prevention of multiple diseases.

How much resistance exercise is beneficial for healthy aging and longevity?

by Johannes Burtscher 7/11/22 NIH

Regular physical activity (PA) promotes healthy aging, and activities aiming to increase muscular strength (i.e., resistance exercise (RE)) are important PA modalities for achieving health benefits. Previous meta-analyses demonstrated that both RE1 and muscular strength2 were associated with mortality benefits, even when RE was performed above the PA targets recommended by current guidelines.

Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis

by Prathiyankara Shailendra BMedSci 8/22 ScienceDirect

Systematic review and meta-analysis following PRISMA guidelines (International Prospective Register of Systematic Reviews Registration Number CRD42019136654) was conducted. MEDLINE (OVID), Embase, Emcare, SPORTDiscus, The Cochrane Library, and SCOPUS were searched from inception to June 6, 2021. Included studies reported resistance training as the exposure and all-cause mortality, cardiovascular disease‒specific mortality, and/or cancer-specific mortality as outcome/s. Only studies conducted among nonclinical adult populations (aged ≥18 years) and written in English were included.

The Relative Benefits of Endurance and Strength Training on the Metabolic Factors and Muscle Function of People With Type 2 Diabetes Mellitus

by Edmund Cauza MD 8/2000 ScienceDirect

Cauza E, Hanusch-Enserer U, Strasser B, Ludvik B, Metz-Schimmerl S, Pacini G, Wagner O, Georg P, Prager R, Kostner K, Dunky A, Haber P. The relative benefits of endurance and strength training on the metabolic factors and muscle function of people with type 2 diabetes mellitus.

Does resistance training in older adults lead to structural brain changes associated with a lower risk of Alzheimer’s dementia? A narrative review

by Louisa Nicola 7/24 ScienceDirect

Dementia, particularly Alzheimer's Disease (AD), has links to several modifiable risk factors, especially physical inactivity. When considering the relationship between physcial activity and dementia risk, cognitive benefits are generally attributed to aerobic exercise, with resistance exercise (RE) receiving less attention. This review aims to address this gap by evaluating the impact of RE on brain structures and cognitive deficits associated with AD.

A qualitative study of how and why gym-based resistance training may benefit women's mental health and wellbeing

by Felicity C. Hall 8/23 ScienceDirect

This study used photovoice methodology to explore women's lived experiences of gym-based resistance training, and the potential mechanisms by which resistance training may promote wellbeing.

Not just a guys' club: Resistance training benefits older women just as much as older men

by University of New South Wales 7/1/21 ScienceDaily

The findings, recently published in Sports Medicine, consolidated the results of 30 different resistance training studies involving over 1400 participants. This paper specifically compared the results of men and women aged 50 and over.

Benefits of physical exercise through multivariate analysis in sedentary adults and elderly: An analysis of physical fitness, health and anthropometrics

by Guilherme da Silva Rodrigues 2/25 ScienceDirect

This study employed multivariate analysis to investigate the effects of a 14-week multicomponent training program on sedentary adults and older populations, focusing on improvements in physical fitness, health markers, and anthropometric measures. The data included 376 participants aged 30 to 84 years who had been inactive for at least 3 months.

The effects of high velocity resistance training on bone mineral density in older adults: A systematic review

by Inaya Haque 2/24 ScienceDirect

A systematic review was conducted using five databases. Records were screened by two independent reviewers. Inclusion criteria: adults ≥50 years old, HVRT defined as rapid concentric and slow eccentric phase against an external load, control group and/or other intervention group, BMD measured using dual X-ray absorptiometry, and ≥6 months.