Resistance Training
A regular resistance training routine is important for my overall health and longevity. It also helps me look my best. When I think about who looks the most slim and healthy when I visit the gym, is it the people that spend all their time on the treadmill? Or is it the people doing resistance training?
My Ideal Workout Schedule
Resistance Training on Monday, Wednesday, and Friday
High Intensity Interval Training (HIIT) on Tuesday, Thursday, and Saturday
This is in addition to getting as much natural movement throughout the day as possible
Why is resistance training important?
Although many of the reported benefits are similar to any form of high intensity training, resistance training also has some unique benefits.
Increases muscle mass.
Predominantly works type 2 muscle fibers, resulting in greater strength and power.
Burns calories during the workout.
Increases the Excess Post-exercise Oxygen Consumption (EPOC), meaning I will continue to burn calories after my workout.
Increases lean muscle mass, which is a major determiner of my basal metabolic rate (ie. the number of calories the body burns every day to sustain normal physiologic functions).
The amount of lean muscle mass is a better indicator of a persons level of overall health than Body Mass Index (BMI).
Delays or reverses sarcopenia, which is the normal loss of lean muscle mass associated with aging that typically begins about the age of 30.
Improves body mechanics by benefiting my balance, coordination, and posture. Balance is dependent on the strength of the muscles that keep me on my feet.
Decreases the risk of fall related injuries. Falls are often related to poor balance from weak muscle fibers.
Improves activities of daily living (ADLs), all of which require some kind of physical movement such as standing, walking, lifting, pulling, carrying, etc. Muscle strength is crucial for making it easier to do the things I need to do on a daily basis, especially as I get older and naturally start to lose muscle.
Causes fat loss, and is particularly beneficial in decreasing visceral fat.
Increases bone mineral density, resulting in a decreased risk of osteopenia.
Improves blood pressure and triglyceride levels similar to cardiovascular exercise, but it has even greater benefits on HDL.
Decreases blood sugar levels by improving the muscle cells ability to take up glucose from the blood.
Improves brain health by increasing the flow of blood, oxygen, and other nutrients to the brain.
Triggers the release of endorphins, resulting in increased energy levels and improved mood.
Increases confidence as I improve my ability to lift more weight over time.
Improves self image.
Learn to overcome obstacles in a controlled and predictable environment.
Improves sleep quality.
Increases testosterone and Human Growth Hormone production.
Lowers the risk of heart disease by lowering blood pressure and decreasing visceral fat.
Grip strength more accurately predicts the risk of death by heart disease than blood pressure.
How should I design my Resistance Training routine?
The answer to this question is different for everyone. It depends on my overall goals, access to equipment, amount of free time, and so many other factors. Below are some of the things I have learned doing this in the past.
If I don’t have the time, inclination, or ability to go to a gym, that is fine. Resistance training does not require a fancy gym membership or multiple hours every day.
Multiple sets of pushups, crunches, and squats on a regular basis may be enough. One of the best activities I have done in the past was to keep track of how many pushups and squats I could do in my office at work during a normal work day. My Fitbit reminds me to get up and move 10 minutes before the hour while I am at work. I would use that reminder to get down and do pushups to exhaustion followed by squats to exhaustion. Then I would get back to work until the next reminder came 1 hour later.
I usually bring my lunch from home and eat while I am working, so that I can use my lunch break to run down to the gym and get in a quick work out.
Add variability to my workout routine. If I am using a gym, alternate my workouts between upper and lower body and between muscle groups to allow enough recovery in between my favorite exercises and routines. And once I start to hit a plateau, switch my routine up again.
8-10 reps of an exercise is optimal for muscle growth and improving strength. Just make sure I am close to exhaustion at the end of each set. If not, I need to add more weight. And perform between 3-5 sets of each exercise.
I like to perform super sets, where I alternate between 2 or 3 different exercises with little rest in between. This keeps my heart rate elevated throughout my workout and decreases the amount of time I am in the gym.
Make sure I use proper form to maximize results and to avoid injury.
Share my workout goals with a friend or loved one so that they can help hold me accountable. Or even better, workout with them.
Don’t forget the importance of recovery
During recovery is when the actual gains in muscle and strength occur.
Do not over train.
If fatigued from resistance training, engage in a lower intensity cardiovascular exercise to circulate waste products caused by the rigorous activity.
Use cross-training to fatigue different muscles using different workouts, allowing certain muscle groups to repair while others work.
Use soft tissue therapy such as massage or foam rolling immediately before or after exercise to speed muscle recovery.
Make sure I am getting an adequate amount of quality sleep.
Eat the right foods to supply my body with enough nutrients, amino acids, and antioxidants to maximize the gains from my resistance training.