Strength training is not only good for you physically but mentally as well. You might be surprised by the evidence in favor of using weights for health and well-being.
Weight Training is good for your bones:
One of the many benefits of weight training is the ability to develop stronger, tougher bones. You may have heard how resistance training causes micro trauma to the muscle, and then during rest the muscle is able to rebuild becoming slightly stronger and bigger. Well, the same applies to your bones.
Wolff’s Law, a theory developed by 19th century German anatomist and surgeon Julius Wolff, states that bone in a healthy person will adapt to the load under which it is placed. If weight on a bone increases, the bone will remodel itself in time to become stronger to resist that same sort of loading.
Minimal Essential Strain (MES) refers to the stimulus needed to initiate new bone growth. Once this requirement is achieved, the same force will not be enough to cause MES. This is why the principle of Progressive Overload is so important: one must continually change the intensity (weight), direction of pull (different exercises or angles) and use full body exercises that require the use of many muscles and allow heavier loads.
Not only does resistance training increase bone mass, but it also increases bone mineral density, or the quality on minerals deposited in the bone.
It improves the worksite:
A recent study, published in the Journal of Strength and Conditioning Research revealed on-the-job improvements with women from occupations that involved a high rate of muscle pain and discomfort. In the study, these women were given a single exercise: a 20 minute kettlebell swing performed three days per week. After eight weeks of kettlebell-swing training, nearly 80 percent reported improvements in muscle strength and improved coworker relations. The study concluded that this weight training had further impacts with improved job satisfaction, socializing with colleagues, and general wellness. The authors noted, “these observations could have a direct effect on overall well-being and corporation productivity, whereas long-term effects could be decreased sick leave and employee turnover rate.”
The gold standard in strength training is coming to Tahoe:
If you’re interested in learning how to strength train safely and with correct form, head to the Barton Center for Orthopedics & Wellness. On Friday, August 17, Cal Strength industry experts will be holding a weightlifting clinic from 4 – 5:00 p.m. This is a free event for students with valid ID and $25 for adults, with the opportunity to stick around after to watch elite level athletes train.
Kyler Crouse, BS, CSCS is a Strength and Conditioning Specialist at the Barton Center for Orthopedics & Wellness.