Everyone understands that exercise is one of the most beneficial things you can do for your health. However, most individuals overlook one critical component: resistance training. According to federal studies, only 6% of adults get the suggested minimum of two muscle-strengthening workouts every week. It is a tremendous error to ignore resistance training – any form of workout that builds strength and muscle. It boosts your metabolism, reduces body fat, and shields you from some of the primary causes of mortality and disability. Resistance training does not require you to lift like a bodybuilder (or appear like one). And it is never too late to begin. Here’s everything you need to know about resistance training, as well as several simple, expert-approved workouts you can perform at home or at the gym.
Building muscle offers numerous direct and immediate health advantages.
Taking the Battle to Muscle Loss
Our muscles are priceless. They enable us to walk, run, climb, and carry objects. However, as we age, they tend to fade. When we reach our 30s, our muscle begins to decline. We lose 8% of our muscle mass every decade after the age of 40, and this condition accelerates considerably quicker after the age of 60. According to research, muscle loss hastens the onset of diseases, impairs movement, and is connected to early death.
Another negative effect is the effect this has on your bones. The same variables that help you maintain muscle are also responsible for keeping your bones strong and dense. So, as you age and lose muscle, a condition known as sarcopenia, your bones become brittle, a condition known as osteopenia, according to Dr. Wayne Westcott, an exercise science professor at Quincy College in Massachusetts.
“The bones, muscles, ligaments and tendons in your musculoskeletal system all work together, and they either become stronger together or weaker together,” explained the orthopedic surgeon. “Whenever you lose muscle you automatically lose bone — they go hand in hand.”
Because your muscles and bones are closely linked, losing muscle puts you at a higher risk of the following:
- Osteoporosis is a bone disease.
- Rheumatism
- Back discomfort that is chronic
- Weakness
- Broken bones
Most people accept muscle and bone loss, as well as all of the consequences, as a natural part of aging. However, studies suggest that a muscle building program that targets your complete body can postpone and delay these processes by years or even decades. The Buck Institute for Research in Aging discovered that just two resistance-training sessions per week can repair the age-related cellular damage that promotes to sarcopenia and functional impairment.
“Resistance training is the closest thing to a fountain of youth that we have,” said Brad Schoenfeld, an assistant professor of exercise science and head of the Human Performance Laboratory at New York’s Lehman College.
Develop Muscle, Live Longer
Researchers from the University of California, Los Angeles medical school discovered something remarkable in 2014.
They tracked 4,000 healthy adults over the age of 55 for more than a decade and discovered that muscle mass was closely related to lifespan. The researchers accomplished this by calculating each person’s “muscle index” – muscle mass divided by height squared. Those with the highest muscle index had the lowest mortality rates, whereas those with the lowest muscle index had the highest mortality rates. After accounting for established illness markers, the researchers discovered that muscle index was an even greater predictor of early mortality than obesity.
Another study included almost 2,200 middle-aged males who were tracked for up to 44 years. Physical activity and “good muscle strength” in middle age were shown to be among the biggest predictors of a longer lifespan, according to the study. A number of additional research have also given light on why resistance training might be so effective throughout the years. - It benefits cardiovascular health. Resistance training boosts blood flow to your muscles, which decreases your blood pressure.
- Resistance exercise improves your VO2max and overall cardiorespiratory fitness dramatically. This has been related to improved heart health and a lower risk of cancer death in studies.
- Skeletal muscle aids in the regulation and elimination of blood sugar. Muscle absorbs glucose like a sponge and either uses it for energy or stores it as glycogen for later use.
- Resistance training increases insulin sensitivity. Muscle cells must be receptive to the hormone insulin, which pumps blood sugar into cells, in order to absorb glucose from the bloodstream. According to research, becoming insulin resistance in your muscles is an early stage in the development of Type 2 diabetes. Resistance training has the opposite effect: it makes your muscles more insulin sensitive.
- Muscle acts as a protective layer against diabetes. According to a 2011 study published in the Journal of Endocrinology & Metabolism, for every 10% rise in your skeletal muscle index, you have an 11% lower chance of insulin resistance and a 10% lower risk of pre-diabetes.
Build Muscle, Lose Fat… And Keep It Off!
One of the most frustrating aspects of losing muscle as we age is that we become fatter. In middle age, the average person adds around a pound of fat every year. That means our bodies’ composition changes dramatically, with muscle melting away and fat sneaking in to take its place. Because muscle is more metabolically active than fat, this body remodeling slows your metabolic rate, making things worse and worse.
A recent landmark study, however, offers some reassuring news. It compared how diet and exercise programs changed the fat and muscle composition of 250 persons over the age of 60. The participants were divided into three groups. One group was allocated to a regimen that required them to decrease roughly 300 calories per day from their meals. Another group restricted calories and performed 45 minutes of aerobic exercise four times each week. A third group reduced calories while beginning a resistance-training program.
The outcomes were stunning. The participants who combined diet and exercise shed the greatest weight, about 20 pounds on average. But here’s when things got interesting. The aerobic exercise group lost 16 pounds of fat and four pounds of muscle, while the resistance training group shed more fat (18 pounds) and less muscle (just two pounds).
Now that you know why you need to strengthen yourself, here’s how:
Two exercise routines devised by a top exercise scientist who specializes in strength training are provided below. One option is a home workout program. The other involves the use of a gym.
Choose the plan that best fits your schedule and try it:
Workout at Home
Brad Schoenfeld, an assistant professor of exercise science and head of the Human Performance Laboratory at Lehman College in New York, developed this program. It may be done virtually anyplace, even your living room or a modest hotel room. The only thing you need is a resistance band.
Note: Perform up to three sets of each exercise, aiming for 8 to 15 repetitions per set.
This routine should be done at least twice a week.
Pushups are a fundamental exercise for developing upper-body strength.
- Put your palms and toes on the floor, and keep your arms straight and tight.
- Maintaining a straight back, drop your body downward, halting just before your chest touches the ground, and then reverse direction.
The Modified Push-up is a variation. - Place your knees on the floor and complete the action as directed.
Seated Row with Resistance Band
This exercise is essential for developing upper back muscles. - Attach the center of your exercise band to a fixed object at ankle level. (You can also utilize your feet’s soles.)
- Sit on the floor and grab the handles with your palms facing each other and your knees slightly bent. Maintaining an upright posture and a slightly arched lower back, slowly bring the handles to your lower abdomen, keeping your elbows close to your sides.
- Squeeze your shoulder blades together as the handles touch your torso, then reverse direction, gently returning to the starting position.
Shoulder Presses with a Resistance Band
This move will strengthen your upper back and shoulders. - Stand on your resistance band with your feet shoulder-width apart, body erect, and knees slightly bent.
- Bring your hands to shoulder level, palms facing away from you.
- Slowly press the handles directly upward and in, almost touching right over your head.
- Slowly reverse direction and restore the handles to the starting position along the same arc.
Squats
This simple workout is excellent for strengthening the muscles in your legs and buttocks. - Take a shoulder-width stance with your toes pointing slightly outward.
- Maintaining a neutral spine, steadily lower your body until your thighs are parallel to the ground.
- Return to the starting posture by straightening your legs when you achieve a “seated” position.
Lunge in the other direction
This exercise works the thighs, buttocks, and calves muscles. - Take a shoulder-width posture, with your shoulders back and your chin up.
- Keeping your spine neutral, take a long step backward with your left leg, gradually lowering your body by flexing your left knee and hip. Continue descending until your left knee is almost touching the floor.
- Return to the starting posture by aggressively extending the left hip and knee and bringing your leg forward.
- Repeat the technique on your right, and then alternate between legs.
The Glute Bridge
This motion strengthens the buttocks, lower back, and abdominal muscles. - Lie face up on the floor, legs bent, and hands at your sides, palms down.
- Lift your hips off the floor while keeping your back straight.
- Contract your glutes and then return to the starting posture along the same path.
Plank
This seemingly simple workout will help you strengthen your core. - Lie on your stomach with your elbows bent and hands on the floor, your feet together, and your spine neutral.
- Lift your body up on your forearms and toes, keeping your back straight and stiff.
- Keep this position as long as possible.
Test yourself by holding the plank posture for longer lengths of time.
Bridge on the Side
This exercise strengthens your core. - Lie on your left side with your legs straight, your left palm on the floor, and your feet stacked on top of each other.
- Straighten your left arm and lay your right hand on your left shoulder, keeping it in line with your shoulder.
- Hold this position for as long as you can, then switch sides and repeat.
Short and sweet workout routine
This plan calls for three brief sessions spread out across the week, each with five exercises. The idea, according to Dr. Phillips, is to designate one day for “pushing exercises,” another for “pulling exercises,” and the third day for “leg exercises.” It’s important, according to Dr. Phillips, to devote at least one full session to your legs each week because many beginning lifters ignore them.
“Everybody wants to make their biceps bigger or work on their triceps,” that’s what he said. “However, 65 percent of your muscle is located below your belt. It’s all about your legs, thighs, glutes, calves, and hamstrings.”
You should aim for eight to fifteen repetitions of each exercise. Alternatively, choose a somewhat difficult weight and lift it until your muscles become exhausted (see the section on lifting to failure above). If you’re unsure about your form when performing any of these exercises, consider hiring a personal trainer for a few sessions to assist you improve your technique.
Day of Pushing (3 Sets of Each)
Chest Press using Dumbells
This exercise focuses on the chest muscles. - Lie down on a bench with a dumbbell in each hand by the sides of the chest.
- Raise the dumbbells to your shoulders, stretching your arms and straining your chest muscles as you bring them together at the top of the movement.
- Repeat by carefully lowering the weights to your chest.
Dumbbell Press While Seated
This workout strengthens your shoulder muscles. - Sit on a chair with a pair of dumbbells.
- Raise your dumbbells to your shoulders, palms facing ahead.
- Press the dumbbells above your head, then descend them carefully to your shoulders, stopping for a time before repeating the exercise.
Triceps Extension
This exercise will help you get tight triceps. - A straight bar should be connected to a cable pulley machine.
- Grab the bar with your arms shoulder-width apart and push down until your arms are fully extended, with your knees slightly bent and your torso erect.
- Hold the contraction for a moment before slowly bringing the bar back up to its starting position. (That’s one more time.)
Kickback of Triceps
This exercise focuses on your triceps. - Hold a pair of dumbbells with your hands facing your torso.
- Bring your torso virtually parallel to the floor by bending forward at the waist.
- While keeping your upper arms still, lower your arms until your elbows form a 90-degree angle.
- Then, while contracting your triceps, slowly extend your lower arms and repeat.
Dips Made by Machine
This workout will help you tighten your triceps. - Grab the dip machine’s bars and hold yourself up with your arms fully extended.
- Lower your body slowly until your shoulders are just below your elbows.
- Hold for a brief second at the bottom, then fully extend your arms and pull your body up, concentrating on the tension in your triceps as you reach the top of the movement.
Leg Workout (3 sets of each)
Leg Press Equipment
The leg press machine will help you work your quads. - Place your feet on the platform of the machine and adjust the seat so that your knees make a 90-degree angle.
- As you lengthen your legs, push through your heels, working your quadriceps.
- Return to the beginning posture slowly, pressing through your heels as you repeat the technique.
Leg Curls While Lying Down
This simple exercise can help you strengthen your hamstrings. - Adjust the machine and lie down so that the padded lever rests just below your calves.
- Grab the handles, tighten your torso, and raise the lever until it touches your hamstrings.
- To finish the repeat, slowly lower it back to the beginning position.
Squats
With the addition of a weighted bar, you can take your squats to the next level.
Video - Stand with your feet shoulder width apart or little wider and a barbell behind your neck.
- Squat down gradually, keeping your chest up and your back slightly arched. Imagine yourself sitting in a chair as you descend. Return to the erect position by pushing through your heels when your thighs are about parallel with the ground.
- Avoid rounding your back or leaning forward onto your toes. Maintain your weight on your heels.
- Repeat by squeezing your glutes at the top of the exercise.
With Weights Lunges
To make your lunges more difficult, add weights. - Take out a pair of dumbbells.
- Take a step forward, dropping your hips until your front knee creates an approximately 90-degree angle, with your upper body erect and your chest high.
- Firmly plant your front foot on the ground, making sure your knee does not extend past your toes.
- Return to an upright position by pushing through your heel, then swap legs.
Calf Raises While Standing
This workout will help you build the muscles in your calves. - Place the balls of your feet at the platform’s edge.
- Lift your heels as high as you can, making careful to obtain a thorough stretch in your calf muscles as you do so.
- At the apex of the movement, pause for a moment. Then lower your foot carefully and repeat.
Day of the Pull (3 sets of each)
Pullups
Return to gym class and use this exercise to bulk up your biceps. - Grab a pull-up bar and spread your arms shoulder width or slightly wider.
- Bring your calves parallel to the ground by bending your knees. As you lift yourself up, try to engage your lat muscles and bring your chin past the bar.
- To finish the rep, pause for a bit before carefully lowering yourself back to the starting position.
Pull-ups on the lats
This exercise targets the biceps and forearms. - Sit in the machine and grasp the bar with a wide, overhand grip.
- Pull the bar down toward your chest with your back straight and your chest high, being sure to engage your lat muscles in your back.
- After a brief pause, carefully return the bar to its initial position. On each repetition, keep the weight under control and avoid jerking or abruptly releasing the bar.
Rowing Cables While Seated
This exercise engages all of the muscles in the middle of the back. - Place your chest up and your knees slightly bent in the machine.
- Grab the bar or handles and pull them toward your ribs. Maintain a small arch in your back while holding the bar or handles in front of you, compressing your lats.
- Return to the starting position slowly, keeping the weight under control as you go.
Curls for the biceps
This popular exercise is excellent for targeting your biceps.
Video - Grab a set of dumbbells and stand up straight with your arms shoulder width apart, holding the weights by your side.
- Slowly rotate your hands forward and curl the weights up toward your shoulders while keeping your upper arms stationary.
- At the height of the exercise, squeeze your biceps briefly before lowering the weights. (On the upward motion, avoid swinging or jerking the weights.)
Curls made with hammers
Hammer curls work the muscles that surround your elbow.
Video - Begin this movement similarly to a bicep curl, but instead of turning your palms forward as you lift, keep your palms facing your body, as if raising a hammer to strike a nail.
- As you bring the weights straight up and in toward your shoulders, keep your upper arms immobile.
- At the apex of the exercise, squeeze your biceps, then slowly lower the weight and repeat.