In the early 2000s, the American Psychological Association boldly proclaimed that the next 100 years would be a century of behavior change. Their prediction that lifestyle medicine (i.e., changing our health habits) would play a significant role in the prevention and treatment of chronic disease (i.e., Heart Disease, Stroke, Diabetes, Cancer, Alzheimer's, etc.) has come to fruition. Our modern lifestyles are now killing us![1] Behavior change has become a life-saving necessity for millions of Americans.
It's no surprise that heart disease kills more Americans than any other chronic illness. However, our shortsightedness is surprising. We consistently underestimate the value of support systems when attempting to change our behaviors – including Strength Training. So what does Strength Training have to do with heart disease? Just about everything! A growing body of scientific evidence confirms that Strength Training lowers heart disease risk. Health agencies worldwide (i.e., the National Institutes on Aging, the World Health Organization, and the American Heart Association) recommend Strength Training for its heart health benefits. Experts agree it's time to change how we think and behave when it comes to Strength Training!
Unfortunately, most people don't think of Strength Training when it comes to heart health. Overlooking Strength Training is a grave mistake. Using Strength Training to prevent and treat heart disease is well established. According to a review published in the American Journal of Lifestyle Medicine, numerous evidence-based studies have demonstrated the cardiovascular benefits of Strength Training.[2] In 2007, the American Heart Association (AHA) went so far as to publish a scientific statement [4] recommending Strength Training as a component of cardiac rehab programs![3]
Given the cardiovascular benefits of Strength Training, the real question isn't if you should Strength Train; it's how you should Strength Train! Not surprisingly, most adults have never Strength Trained. Therefore adding this behavior to their lifestyle will require support. Scientists have long known that support systems are the bedrock for initiating and maintaining behavior change.[4] The most efficient way to add support for Strength Training is with supervision (i.e., a Personal Trainer). Supervision makes a difference on multiple levels, including training adherence and workout quality.
A landmark study published in BioMed Research International reinforces this reality.[5] This study measured the effects of supervised Strength Training against unsupervised strength training (working out on your own). The study examined the impact of a progressive, high effort Strength Training Program over six months in older adults. After six months of supervision, researchers reported that high-intensity Strength Training is well tolerated and effective at improving strength, body composition, function, and well-being in older adults.
In contrast, the unsupervised Strength Training group achieved no benefits. In other words, those that trained on their own experienced the same outcomes as the control group (those who weren't Strength Training). Adults who are not working with a Trainer should pay close attention to this outcome. The authors of the study attribute the lack of results to the reduced effort that is common in unsupervised workouts.
A 2011 meta-analysis published in Medicine & Science and Sports & Exercise also reinforces the benefits of supervised Strength Training.[6] A team of researchers compiled data from dozens of studies to determine that older adults can gain significant muscle mass after completing 20 weeks of supervised Strength Training. Researchers screened more than 5,000 references for this analysis and only selected studies that incorporated supervised Strength Training. Given the growing body of evidence linking supervision to health benefits, it only makes sense to continue working with your Trainer. The best way to reinforce your Strength Training Lifestyle is to grow your support system by inviting family and friends to join you. A healthy support system doubles the benefits by keeping you and them on track and fit for years to come.
If you or someone you know is interested in a Free Trial Workout, please send them our way! Send your inquiries HERE to schedule a Free Trial Workout and start living your best life.
Stay Strong,
Richard J. Wolff, RDN
References
1. Leading Causes of Death. National Center for Health Statistics. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm
2. American Journal of Lifestyle Medicine. 2010;4:293-308.
3. McGuff, D., Little, J. 2009. Body by Science. The McGraw Hill Companies
4. Intervention Focus: Advanced Skills for Coaching Effectiveness. 2013 HMR Follow-up Training. Orlando, FL.
5. BioMed Research International. Volume 2017, Article ID 2541090, 14 pages https://doi.org/10.1155/2017/2541090
6. Influence of Resistance Exercise on Lean Body Mass in Aging Adults: A Meta-Analysis. Medicine & Science in Sports & Exercise. https://journals.lww.com/acsmmsse/Fulltext/2011/02000/Influence_of_Resistance_Exercise_on_Lean_Body_Mass.8.aspx