Strengthen your workouts: the importance of resistance and strength training

When you think of exercise, what do you think of? Running, biking, walking? Maybe dancing, swimming or pickleball?

While all of these forms of exercise are hugely beneficial for your health, another important form of exercise often gets forgotten about—strength training.

"Resistance and strength training involves using weights, your body weight or other resistance to build muscle," says Bryan A. Botti, MD, a family medicine and sports medicine physician at Bryn Mawr Family Practice. "It's a crucial part of your exercise program at any age, but as you get older, it becomes even more essential to preventing injuries."

In between your power walks, pickleball games and bike rides, don't forget to incorporate ways to improve your muscular strength. Here's why and how to get started.

What are the benefits of strength training?

Your muscles work hard for you every day. In return, they deserve a little extra love, and strength training is a great way to do just that. Plus, there's a lot of return on your investment when it comes to strength training.

Strength training benefits include:

• Building muscle mass and reversing muscle loss as you age
• Maintaining a healthy weight
• Strengthening bones and reducing your chances of fractures
• Enhancing joint flexibility and easing symptoms of arthritis
• Improving balance and reducing your risk of falls
• Helping you maintain independence as you age
• Lowering your risk of cardiovascular disease, diabetes and other chronic conditions

"What's more, strength training may also help your mental health by easing stress, reducing symptoms of depression and boosting your self-esteem," says Dr. Botti.

If you're recovering from an injury, illness or surgery, physical therapy can also help you use strength training to regain strength and mobility. This can help you get back to your daily activities in a safe and efficient way.

Ways to incorporate strength training into your exercise routine

From walking to swimming to dancing, many cardio exercises are a part of our everyday lives. Strength training might not fit into our routines as easily and naturally. But by using your resources and taking your time, you can easily incorporate strength and resistance training into your exercise routine.

To begin, talk to your healthcare provider before you start a strength training routine. If possible, book a few sessions with a personal trainer or attend some fitness classes (many of which are inexpensive or free at community centers and senior centers).

Then, experiment with different kinds of strength training:

• Weights, including free weights, barbells or machines
• Resistance bands, which are stretchy bands made of elastic made in a wide range of strengths, and can be used for exercises like arm curls, squats and kicks
• Body weight exercise, such as lunges, push-ups, squats and yoga
• Daily activities, such as carrying groceries

"Make it a goal to exercise all of your major muscle groups at least twice a week, but don't focus on the same muscle groups two days in a row," says Dr. Botti.

Tips for safe strength training

Staying safe is an important part of any exercise plan, including strength training. This is especially true if you're new to the strength training world.

As you work to build your muscle strength, keep these safety tips in mind:

• Start slow and add on more weight when you feel comfortable.
• Don't hold your breath as you exercise.
• Breathe out when you push or lift and breathe in when you relax.
• If you're unsure how to do a specific exercise, don't guess. Talk to your healthcare provider or an exercise professional for guidance.

Strength train your way to a healthier you

While cardiovascular exercise should remain an essential part of your exercise routine, a good exercise plan should be varied. By changing up your workouts—and incorporating strength training at least twice a week—your body won't just be healthier, but you may also find yourself more engaged in your exercise.

Strength training is a great way to change up your routine, have some fun with your workouts and invest in a healthier mind and body.

Next steps:

Schedule an appointment with Bryan A. Botti, MD
Learn more about family medicine at Main Line Health
Get more tips on beginning your weight training routine