Strength Training is all about sweat equity! The harder you work, the more you get (i.e., stronger, healthier, etc.). As obvious as this seems, recognizing that intense Strength Training is beneficial is counterintuitive for older adults. According to Dr. William Evans, Chief of the Human Physiology Laboratory at the Human Nutrition Research Center on Aging, years ago, the thinking was that high-intensity Strength Training would be harmful.[1] Strength training programs often used light household objects to exercise muscles. This approach led to the mindset that Strength Training was not beneficial, given that scientists found little to no benefits from low-intensity workouts. It was not until the mid-80s that research from Tufts University and others showed older adults weren’t working hard enough to stimulate improvements in muscular fitness (muscle size and strength). This led to the realization that older adults benefit from Strength Training if they train intensely (i.e., work hard). Over the next thirty years, this insight created significant changes in Strength Training prescriptions. An example can be seen in the sixth edition of the American College of Sports Medicine’s Exercise Guidelines.[2] The guidelines outline the fundamentals of evidence-based Strength Training and recommend training as close to volitional fatigue as possible. Volitional fatigue is when you cannot complete another repetition with proper form – sometimes called muscle failure. Anyone who has ever trained this way knows that it requires significant effort. But with high effort comes a high reward –improved muscular fitness, better overall health, etc. Here’s what you should know about training intensity to maximize the health benefits of your next workout.
First and foremost, it’s essential to differentiate between pain and muscle discomfort when training intensely. Pain is different from muscle discomfort. Muscle discomfort is a natural part of your training, linked to the accumulation of metabolic byproducts within the target muscle. In contrast, pain is physical discomfort caused by illness or injury. When strength training, muscle discomfort is beneficial, while pain is not. So, when you feel the burn (muscle discomfort), remember, it is a sign that you're training at the appropriate level of intensity to stimulate health benefits. Understanding this difference will give you the confidence to challenge yourself in your training. Also, experiencing muscle discomfort during exercise does not mean you’re injuring yourself. Injuries are linked to how you train (form), not how hard you train (intensity).
My MEDFITNESS Workouts are intense! I experience muscle discomfort every time I train. Yet, I feel great after my workout because the muscle discomfort is not causing injuries. Unfortunately, most people do not practice good form when unsupervised (i.e., training independently). Therefore, being supervised by a trainer is a great way to keep workouts safe and effective. Maintaining proper form as your muscles fatigue influences injury risk more than any other factor. At MEDFITNESS, we recommend training at a level of intensity you can tolerate. What is difficult for one person may not be difficult for the next—listen to your body while challenging yourself to work as hard as possible. In the end, Strength Training works if you put the work in!
Conversely, it’s essential to recognize that experiencing muscle discomfort during Strength Training is a prerequisite for staying pain-free. The alternative (becoming weak and deconditioned) increases the likelihood that you will experience stiff, sore joints and musculoskeletal diseases (osteoarthritis, osteoporosis, etc.). In his book BIOMARKERS, The Ten Keys to Prolonging Vitality, Dr. Evans summarizes what all adults need to know: “A muscle pushed to the limits of its capacity will grow and gain strength – even in elderly people.[3].
Your MEDFITNESS Trainer's job is to safely challenge you, ensuring you get the most out of every workout! They will use the MEDFITNESS Clock and Multipliers (customized training techniques) to ensure you are challenged but not overworked. Fortunately, the rewards of challenging workouts are enormous! Muscle mass and strength play a critical role in the health of your entire body and are recognized as biomarkers (key physiological factors associated with vitality). In other words, a healthy body composition (muscle-to-fat ratio) contributes to overall health by increasing metabolic rate, improving aerobic capacity, strengthening the cardiovascular system, enhancing insulin sensitivity, increasing functional strength, and increasing bone mineral density, to name a few!
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References
1. Longevity by Design Podcast, September 2021. Dr. William Evans – Why Muscle Mass is a Marker of Longevity.
2. ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Sixth Edition, 2000.
3. Evans, W., Rosenberg, I., Thompson, J., 1991. Biomarkers, Ten Keys to Prolonging Vitality, Fireside, New York, NY.