Although not a research paper per se, this comprehensive review in the American College of Sports Medicine draws from 150 research papers and provides evidence that resistance training is extremely effective in enhancing many important aspects of physical and mental health.
As the general population has become more sedentary, or in other words lazier and does less exercise, in recent decades, there has also been a sharp decrease in people’s muscle mass. Studies show that inactive adults will lose between 3% to 10% of their muscle mass every 10 years and along with it greatly increase their risk from a long list of avoidable illnesses and even premature death.
Yet, with just a little bit of strength resistance training a few times a week most people can gain a few kilos of muscle mass in a short period of time and benefit from multiple improved health markers.
Research has shown significant increases in resting metabolic rate of up to 9% after several weeks of resistance training. An increase in resting metabolic rate helps lower the body fat ratio and increase lean muscle mass.
Resistance training is recommended in the management of obesity and metabolic disorders, and may prevent the onset of type 2 diabetes.
A 2011 literature review by Strasser and Schobersberger (124) concluded that, “resistance training is at least as effective as aerobic endurance training in reducing some major cardiovascular disease risk factors”.
In regards to your mental health, the benefits of resistance training include a reduction of symptoms of fatigue, anxiety, and depression; pain alleviation in people with osteoarthritis, and low back issues; and improvements in self-esteem.
And finally, and most importantly, after just 6 months of resistance training, older adults experienced gene expression reversal that resulted in mitochondrial characteristics similar to those in moderately active young adults with a mean age of 24 years. The favorable changes observed in 179 genes associated with age and exercise has led the researchers to conclude that resistance training can reverse aging factors in skeletal muscle.
So, if you want to look younger, feel healthier and live longer, start doing some strength resistance training today.
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