In recent years it has become clear that in order to reap the full benefits of exercise that both aerobic exercise and resistance exercise is important.  The recommendation of the CDC for adults of all ages is to incorporate strength exercises into the exercise regimen at least 2 days a week. Technically resistance exercise and strength exercise are not synonymous, but for practical purposes the terms are interchangeable.  Resistance exercise is exercise where the major muscle groups exert force against a resistance.  When the goal of this type of exercise is to increase strength it is strength exercise.

So what are the benefits of resistance exercise?  Actually they are multiple, some obvious and others less obvious.

• Resistance Exercise Builds Strength:  This is one of the obvious benefits, but some aspects may not be appreciated. One aspect that some may not fully appreciate is that this benefit does not go away with age.  One study of the elderly (average age 87) showed that an 8 week program of resistance training 3x/ week increased strength by over 100%, increased walking speed by 12%, and reduced the incidence of falls.  With the sedentary life style many jobs enforce, and the lack of outdoors physical work by many of us, resistance training can make a huge difference in the way we feel, in our functional capacity to do tasks without hurting ourselves, and in our overall functional capacity.
• Resistance Training Builds Bone Strength:  Bones are a living tissue, constantly remodeling based on the stress loads placed upon them.  Resistance training while bearing weight can lead to increased bone strength and help prevent the fractures of osteoporosis as we age.
• Resistance Training Helps Lower Mild Hypertension:  Aerobic exercise is the backbone of maintaining cardiovascular health, but resistance training also helps reduce blood pressure to at least some degree.
• Resistance Training can Increase Metabolic Rate:  Aerobic exercise is again the mainstay of weight control and maintenance, but there is considerable evidence that resistance training when combined with aerobic training leads to higher metabolic rate and more weight loss than aerobic training alone.
• Improved Self Image:  This is just my opinion and experience, but I believe that maintaining strength, physical capability and muscle mass is has a positive effect on self-image.  I know I feel better about myself when I feel strong and fit.  Resistance exercises are a key to this for me.

If you believe in the benefits of resistance exercise how should you go about setting up a program?  First be real with yourself.  Set goals that you believe are possible, sustainable and affordable.  You can go to a gym, buy free weights or machines for home, or simply do exercises using your own body weight like pushups, pull-ups, and squats.  Rubber band type resistance equipment is inexpensive and very effective.  Secondly aim for 3 days a week for resistance exercise.  Taking a day between training sessions gives the muscles exercised time to recover and grow.  Third learn from Milo of Croton in that progressive overload is the principle behind steadily increasing strength. You don’t need a calf to carry every day until it has grown.  Just start with exercises where 8-15 repetitions lead to fatigue.  Once this is easy, slightly increase the resistance.  Keep increasing the resistance as the exercise becomes easy.  Last if a certain exercise leads to persistent pain, change something rather that thinking you can work through the pain.  Often some minor change may avoid an overuse injury.

Add resistance training to your regular exercise to reap the full benefits of exercise.  Enjoy.