A recent review article in the British Journal of Sports Medicine compared and compiled over 200 randomized trials to help determine which type of resistance training is best for adults. After stating the obvious that “the program you stick with is best,” they noted that every type of resistance program helps increase muscle.
So don’t let finding the “best” program keep you from building strength.
Some of the benefits of exercising to increase strength that can motivate you to get lifting include:
- Stronger muscles – which help you do the things you need and want to do
- Stronger bones – bones need to be loaded to 1.5x body weight, so you need to do more than just walk.
- Stronger cells – can help your body against certain types of cancers
- Stronger glucose tolerance – help your body use sugar better
- Stronger cardiovascular system – helps your heart and vessels work better.
- Stronger brain – Lifting weights turns on many enzymes and hormones that keep your brain healthier
Getting started is simple but takes disciple.
It might start with you lifting a gallon of water off your counter and holding it for 6 seconds and repeating that until it gets difficult.
Other daily activities that turn into exercise when you do enough of them until its difficult include:
Just about sit down and then stand back up until you need to use your hands to help you. Do this a few times a day, every other day.
Do pushups with your hands on the wall or on a countertop. Go until you’re not sure you can do 2 more. Do this a few times, every other day.
While standing at a countertop, lift your heels, either standing on one leg or two legs, until it gets difficult.
If you’d like more guidance to get started, or have a movement problem that is keeping you from doing the thing you want, see a physical therapist, occupational therapist, or personal trainer.
