In the early 2000s, the American Psychological Association proclaimed the next 100 years as a century of behavior change. Their prediction that lifestyle medicine (i.e., changing our eating and exercise habits) would significantly prevent and treat chronic disease (i.e., Heart Disease, Stroke, Diabetes, 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 heart disease kills more Americans than any other chronic illness. However, what is surprising is our shortsightedness. We consistently underestimate the value support systems provide when attempting to change 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. In 2007, the American Heart Association published a scientific statement recommending Strength Training as a component of cardiac rehabilitation programs. Experts agree it's time to change how we think about Strength Training!
Unfortunately, most people don't realize that Strength Training improves heart health. Overlooking Strength Training is a serious yet common mistake. A 2005 meta-analysis found Strength Training an effective intervention for preventing and treating high blood pressure, a significant risk factor for heart disease.[2] Other research has demonstrated the ability of Strength Training to improve cholesterol ratios while reducing triglycerides (blood fats).[2] A paper published in the European Journal of Heart Failure found muscle strength to predict survival rates in adults with chronic heart failure.[3] 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 high-quality, evidence-based studies have demonstrated the cardiovascular benefits of Strength Training.[4] Given the heart benefits of Strength Training, the real question isn't if you should Strength Train; it's how! Not surprisingly, most adults don't Strength Train. 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.
The best way to create a support system for Strength Training is with supervision (i.e., a Personal Trainer, Fitness Instructor, etc.). Supervision improves Strength Training compliance on multiple levels, including training adherence and workout quality. In simple terms, supervised workouts are more consistent and productive! 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 independently). 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 who trained independently experienced the same outcomes as the control group (those who weren't Strength Training). Adults not working with a Trainer should pay close attention to this outcome. The authors attribute the lack of results to the reduced effort 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 over 5,000 references for this analysis and selected studies incorporating Supervised Strength Training. Given the evidence linking Supervised Strength Training to health benefits, viewing your Trainer as part of your healthcare team makes sense. The best way to reinforce your Strength Training Lifestyle is to grow your support system by inviting family and friends to join you!
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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. Journal of Hypertension. 2005; 23:251-259.
3. European Journal of Heart Failure. 2003; 6:101-107.
4. American Journal of Lifestyle Medicine. 2010; 4:293-308.
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