Resistance Training is Medicine: A Summary of Its Impact on Health.

Introduction 

Resistance training has evolved from a specialized activity for athletes to a vital component of overall health. As Wayne L. Westcott highlights in his article, "Resistance Training is Medicine: Effects of Strength Training on Health," published in Current Sports Medicine Reports, this form of exercise offers a range of benefits, from combating age-related muscle loss to improving cardiovascular and metabolic health.

The Role of Resistance Training in Countering Aging

One of the most significant issues with aging is the loss of muscle mass. According to the article, "Muscle mass declines between 3% and 8% each decade after age 30," which contributes to metabolic decline and increased fat storage. Resistance training is key to preserving muscle mass, which in turn helps older adults maintain their physical function and independence.

Metabolic Benefits: Resting Metabolism and Body Fat Reduction

Resistance training plays a crucial role in enhancing metabolism. The article notes that increased muscle mass boosts resting metabolic rates, leading to higher energy expenditure even at rest. As Westcott points out, “Regular resistance training may increase energy expenditure at rest by 100 calories per day or more." This can significantly aid in weight management. Studies referenced in the article report that resistance training can result in "approximately 1.4 kg of lean weight gain" and a "1.8 kg of fat weight loss," making it an effective approach for reducing body fat.

Resistance Training for Managing Diabetes

With the rise of type 2 diabetes, resistance training has become a recommended intervention. The article highlights research demonstrating improvements in insulin sensitivity and glycemic control with resistance training. For example, Westcott cites a meta-analysis by Strasser et al., which concludes that "resistance training is recommended in the management of obesity and metabolic disorders." The article emphasizes that targeting major muscle groups through regular training can significantly improve insulin resistance, making it an effective strategy for diabetes prevention.

Enhancing Cardiovascular Health

Resistance training is not only beneficial for muscle and metabolic health but also offers significant cardiovascular benefits. Westcott refers to a review by Strasser and Schobersberger (2011), stating, “Resistance training is at least as effective as aerobic endurance training in reducing some major cardiovascular disease risk factors.” Regular strength training has been shown to lower resting blood pressure and improve cholesterol profiles, making it a critical component of heart health strategies.

Improving Bone Density and Preventing Osteoporosis

As individuals age, maintaining bone density becomes increasingly important. The article notes that resistance training has been shown to increase bone mineral density (BMD) in adults, reducing the risk of osteoporosis. Studies cited indicate improvements in BMD of 1% to 3% among premenopausal and postmenopausal women. This makes resistance training particularly beneficial for those at risk of bone-related conditions.

Mental Health Benefits of Resistance Training 

The psychological benefits of resistance training are also noteworthy. Westcott’s review highlights research indicating improvements in cognitive function, reduced symptoms of anxiety and depression, and enhanced self-esteem among older adults. As the article states, “appropriate resistance training reduces low back pain, arthritic discomfort, and pain associated with fibromyalgia,” which can significantly enhance overall quality of life.

Reversing the Effects of Aging on Muscles

One of the more surprising benefits of resistance training is its impact on muscle cell health. Research mentioned in the article indicates that strength training can "reverse mitochondrial deterioration" in muscle tissue, a common issue with aging. After consistent resistance training, older adults have shown muscle tissue characteristics similar to those in younger, active individuals.

Practical Recommendations for Incorporating Resistance Training

The article provides practical advice for those looking to start a resistance training routine. Westcott recommends starting with 2 to 3 sessions per week, focusing on all major muscle groups. As participants become more comfortable, they can gradually increase the intensity of their workouts to continue seeing benefits.

Conclusion: The Role of Strength in Overall Health

In summary, the evidence presented in Westcott’s article supports the idea that resistance training is more than just a muscle-building exercise—it is essential for overall health. From reducing the risk of chronic diseases to enhancing mental well-being, resistance training should be an integral part of any fitness regimen. As the article concludes, "Resistance training has been shown to reverse aging factors in skeletal muscle," making it a powerful tool in the pursuit of healthy aging.

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